Sample Strength Training Program
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January 6, 2015 at 9:04 pm
The exact details of your weight training program aren’t that important, so if you’ve got one that you like, you can stick with it. If you’re really confused about what kind of program to do here’s a sample one for novice weight trainers. It’s broken down into three different days. The exercises are written as S sets of R reps written SxR (one exercise is repeated R times and after a break the whole thing is repeated S times). The weight should be chosen so that the last rep is quite difficult and you’re really not able to do another rep after it. Be careful not to overdo it because you can injure yourself, and that can set you back.
Day 1 Pushing Motions
Shoulder Press 2×8
Bench Press 2×8
Triceps Pushdown 2×8
Day 2 Pulling Motions
Lat Pulldown 2×8
Row pull 2×8
Biceps curl 2×8
Day 3 Legs and Core
Squat 2×8
Deadlift 2×8
Leg lifts 2×15
(make sure to follow correct form especially for squats and deadlifts)
If you’re a beginner I’d start out doing this 3-4 times a week with a schedule that’s something like:
Monday: Pulling Motions
Tuesday: Rest
Wednesday: Pushing Motions
Thursday: Rest
Friday: Legs and Core
Saturday: Rest
Sunday: Rest
Or you could just cycle into the next week with
Monday: Pulling Motions
Tuesday: Rest
Wednesday: Pushing Motions
Thursday: Rest
Friday: Legs and Core
Saturday: Rest
Sunday: Pulling Motions
Monday: Rest
Tuesday: Pushing Motions
…
If you are a complete newbie to weightlifting, expect to be sore the first couple of times through this program. After that, once you feel it become easier you will want to increase the number of sets from 2 to 3 and increase the weight you are using.