By Pranjal Mishra- January 25, 2023
The focus for a beginner should be to learn proper technique and form, therefore all sets should be stopped 1-2 reps shy of true failure (whereby another rep could not be completed without comprising form) unless stated.
The beginner is also only training 3 days a week, with at least a day’s rest after each session. This is to promote recovery between workouts as a beginner’s recovery capabilities will be much less than those of a more experienced gym-goer.
Training days: Monday, Wednesday, and Friday.
Monday: Pull
| Exercises | Sets & Reps |
| Deadlifts | 3 x 5-8 reps |
| Close Grip Chin-ups | 3 (Bodyweight > failure) |
| Bent Over Rows | 2 x 8-12 reps |
| Wide-Grip Cable Row | 2 x 10-12 reps |
| Barbell Curls | 2 x 12-15 reps |
Wednesday: Push
| Exercises | Sets & Reps |
| Flat Barbell Bench Press | 3 x 8-12 reps |
| Incline Dumbbell Press | 2 x 10-12 reps |
| Standing Military Press | 3 x 6-8 reps |
| Wide-Grip Upright Rows | 2 x 12-15 reps |
| Narrow Grip Dips | 3 Bodyweight > failure |
| Cable Pushdowns | 2 x 12-15 reps |
Friday: Legs
| Exercises | Sets & Reps |
| Squats | 2 x 10-12 reps |
| Leg Press | 3 x 6-8 reps |
| DBell Stiff-legged deadlift | 2 x 12-15 reps |
| Leg Extensions | 2 x 15-20 reps |
As you can see, in the beginner program, there are very few isolation exercises. The program focuses on the old-school basic mass movements such as deadlifts, squats and standing military press. This is for two reasons:
- It gives beginners a great foundation of strength and teaches basic lifting techniques rather than relying on machines.
- It works a large number of muscle groups at once including the all-important core muscles, which are often neglected by beginners and are very important to handle heavier weights as the beginner progresses.