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: