Beginner Strength Template ... FOR FREE (video)

A quick outline of the video

*Intro of me and what I am doing
- what first template is being dropped
- what's to come
* Basic intro strength template
- Progressive overload
> weight goes up every week
> volume increases every week
*these are programs I have used in the past and I have seen work for beginners, it's BASIC and introductory.

 

 

Week 1 Day 1

Box Squat 4x8:

Split Stance Movement 3x10:

Seated Banded Hamstring Curls 3x30

Cable Hip Pull-throughs 3x10:

Trunk  3x15:

Conditioning 4 minutes straight, 15 seconds hard work 45 seconds break

Day 2

Bench Press 4x8:

Chest Supported Row 3x10:

A1) Incline DB Row 3x15:

A2) Inerted Rows  3x10:

Incline DB Press 3x10:

Incline DB Skull Crushers 3x10:

Rear delts 3x15:

Day 3

Deadlift 4x8:

45 degree hypers 3x20:

Reverse Hypers 3x10:

Leg Press 3x10:

Single Arm Carries: 3 lengths

Conditioning 4 minutes straight, 15 seconds hard work 45 seconds break

Day 4

OH Press 4x8:

Lat Pull Downs 3x10:

Rear Delts 3x10:

Horizontal Row 3x10:

Lateral Raises 3x12:

Planks 10 seconds plank hold, 5 seconds rest on floor, do 10 times = 1 do three rounds:

 

Week 2 Day 1

Box Squat 4x8:

Split Stance Movement 3x12:

Seated Banded Hamstring Curls 3x35:

Cable Hip Pull-throughs 3x12:

Trunk  3x18:

Conditioning 8 minutes straight, 15 seconds hard work 45 seconds break

Day 2

Bench Press 4x8:

Chest Supported Row 3x12:

A1) Incline DB Row 3x18:

A2) Inerted Rows  3x12:

Incline DB Press 3x12:

Incline DB Skull Crushers 3x12:

Rear delts 3x18:

Day 3

Deadlift 4x8:

45 degree hypers 3x25:

Reverse Hypers 3x12:

Leg Press 3x12:

Single Arm Carries: 3 lengths

Conditioning 8 minutes straight, 15 seconds hard work 45 seconds break

Day 4

OH Press 4x8:

Lat Pull Downs 3x12:

Rear Delts 3x12:

Horizontal Row 3x12:

Lateral Raises 3x15:

Planks 10 seconds plank hold, 5 seconds rest on floor, do 10 times = 1 do three rounds:

 

Week 3 Day 1

Box Squat 4x8:

Split Stance Movement 4x10:

Seated Banded Hamstring Curls 4x30

Cable Hip Pull-throughs 4x10:

Trunk  4x15:

Conditioning 8 minutes straight, 15 seconds hard work 45 seconds break

Day 2

Bench Press 4x8:

Chest Supported Row 4x10:

A1) Incline DB Row 4x15:

A2) Inerted Rows  4x10:

Incline DB Press 4x10:

Incline DB Skull Crushers 4x10:

Rear delts 4x15:

Day 3

Deadlift 4x8:

45 degree hypers 4x20:

Reverse Hypers 4x10:

Leg Press 4x10:

Single Arm Carries: 4 lengths

Conditioning 8 minutes straight, 15 seconds hard work 45 seconds break

Day 4

OH Press 4x8:

Lat Pull Downs 4x10:

Rear Delts 4x10:

Horizontal Row 4x10:

Lateral Raises 4x12:

Planks 10 seconds plank hold, 5 seconds rest on floor, do 10 times = 1 do three rounds:

 

Week 4 Day 1

Box Squat 4x8:

Split Stance Movement 4x12:

Seated Banded Hamstring Curls 4x35:

Cable Hip Pull-throughs 3x12:

Trunk  4x18:

Conditioning 10 minutes straight, 15 seconds hard work 45 seconds break

Day 2

Bench Press 4x8:

Chest Supported Row 4:x12

A1) Incline DB Row 4:x18

A2) Inerted Rows  4:x12

Incline DB Press 4:x12

Incline DB Skull Crushers 4:x12

Rear Delts 4x18:

Day 3

Deadlift 4x8:

45 degree Hypers 4x25:

Reverse Hypers 4x12:

Leg Press 4x12:

Single Arm Carries: 3 lengths

Conditioning 10 minutes straight, 15 seconds hard work 45 seconds break

Day 4

OH Press 4x8:

Lat Pull Downs 4x12:

Rear Delts 4x12:

Horizontal Row 4x12:

Lateral Raises 4x15:

Planks 10 seconds plank hold, 5 seconds rest on floor, do 10 times = 1 do three rounds:

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