We've put together a sample program for an intermediate-level exerciser who can only do three sessions a week. Here's...
Weight training program for beginners
Posted on: 11/21/2014This article is intended for newcomers to the world of cast iron. As with all practices, once you've discovered the equipment and techniques, it's time to draw up a training plan in line with your objectives.
We'll draw up three programs based on three sessions per week and three different levels of practice: beginner, intermediate and advanced.
Each session, whatever the level, will begin with a warm-up on a static bike to prepare the body for the effort and raise body temperature.
Type of program
There are two possibilities for this training frequency: full body or half body.
We'll start with a full body with 1 day's rest between each session, then two days' rest at the weekend, which can be used for another activity.
The sessions will be based on identical schemes, but with a variety of exercises.
Example of a beginner's full body
Day 1
Bench press: 2 warm-up sets *15 reps then 3*10-12 reps
Flat lunges: 3*12reps
Dumbbell shoulder press: 3*12 reps
Lateral raises: 3*12 reps
High pulley neck pull: 3*10-12 reps
Rowing low pulley: 3*10-12 reps
Superset biceps-triceps:
Curl bar ez/ extension high pulley (pronated grip): 3*12 reps
Leg extension: 2 warm-up sets 15 reps
3*12 reps
Incline press: 4*15 reps
Day 2
Incline press: 2 warm-up sets *15 reps then 3*10-12 reps
Dips: 3*10 reps
Dumbbell shoulder press: 3*12 reps
Chin-up: 3*12 reps
High pulley front tuck: 3*10-12 reps
One-arm bench row: 3*10-12 reps
Superset biceps-triceps:
Hammer curl / high pulley extension (rope): 3*12 reps
single-leg squat 2 warm-up sets 15 reps
3*12 reps
Press: 4*15 reps
Day 3
Weight bench press: 2 warm-up sets *15 reps then 3*10-12 reps
splits: 3*10 reps
Military barbell bench press: 3*12 reps
lateral raises: 3*12 reps
Supine pull in front of high pulley: 3*10-12 reps
Rowing low pulley: 3*10-12 reps
Superset biceps-triceps:
Curl larry scott / extended triceps: 3*12 reps
squat front bar 2 warm-up sets 15 reps
3*12 reps
leg extension: 4*15 reps
Day 2 and Day 3 will be built on the same pattern, but the exercises will be changed so that the sessions are not boring.
As you cansee , the bench press can be replaced by the incline press, and the flat splits can be replaced by the incline splits.
End your sessions with 4 sets of 20 reps of crunches for the abs, and Roman chairs for the lower back. These muscles are very important for effective muscle gain.
Afterwards, it's advisable to stretch each muscle group worked, to minimize muscle soreness and promote recovery.
Each session will be spaced out with a rest day, and the weekend can be a time to recuperate and do some cardio in the form of jogging or bike rides.
In the next article, I'll suggest a workout for an intermediate level.
Author Alexandre CARPENTIER
Bodybuilding Champion N.A.C 2012
Alexandre shares his experience of bodybuilding with MegaGear blog readers