Beginner friendly workout programme:
Key notes/takeaways:
1)
Increase the 5x5 weight weekly (it should be easy to start with) if you’re struggling to increase the
weight and hit 5 sets of 5 then drop back 5kg next week and aim for 5x6/7 reps. Just so long as
you’re increasing the reps/weight every session. (weight increase is key though)
2)
Focus on form the weight and volume will increase by itself.
3) Time your rest!!! (this will lower your time in the gym and lead to better pumps)
4) Keep your calories slightly above maintenance for best results.
5) When the volume/amount of exercises becomes easier and you’re getting less sore let me know
and we can start adding in other exercises/more sets or other methods of increasing intensity. (For
example eventually on Push day 1 you will be doing 3-4 exercises for chest)
6) Feel free to use YouTube for form. I recommend Jeff Nippards videos on form.
7) If you’re interested in supplements the only decent natural ones are: protein, pre workout,
pump product (preworkout without caffeine), creatine, omega 3/multivitamins
8) Take 48-72 hours between working out a muscle group to recover properly (Arms and
calves you can train more often)
Day 1 push (chest):
Exercise
Warmup
bench press
Reps/Sets
15 reps empty bar
Weight
N/A
1 round of shoulder
dislocations with a
band or stick
10 reps
somewhere
between empty
and working weight
1 round of shoulder
dislocations with a
band or stick
Bench Press
Incline Chest
machine or
dumbbells
5 sets of 5 reps
Rest
Notes
Do the bench followed
immediately by the
shoulder dislocations. If
you don’t have the
mobility then just go
until you’re comfortable.
Over time you will
develop full mobility,
this will reduce your risk
of shoulder injury
drastically! DON'T SKIP
Focus on pushing your chest
up and through and pulling
your shoulders down and back.
Keep your glutes, feet,
shoulder blades and back of
head in constant contact with
the bench.
Rest 60 seconds in
between each warmup
round
70% of what
you can do for
(if you’re on your
1 rep
final set and feel
maximum.
like you have more, Increase by
feel free to do so,
session.
be careful if you’re
without a spotter).
2-3 minutes
4 sets of 15 reps,
Start on a low
12 reps, 10 reps, 6- weight and
8 reps
increase the
weight each
set until you
get to 10 reps.
1 minute, 1 min 30s, 2
minutes, 2 minutes
based on how tired you
are and if you’re really
struggling to get 5 reps.
Lower the bar under constant
control until you touch about 2
inches past the bottom of your
chest. Then explode through.
You want to hold your breath
and brace your core whilst
completing a rep. Exhale at the
end of the rep when you have
locked out. This is good
practice for the proper bench.
Increase the weight by 2.5kg
each session. (total, so use
1.25kg plates if you have too)
As above but also arch your
lower back ever to slightly (this
puts your shoulders in a safer
position and allows for greater
emphasis on the chest)
Chest up and through,
shoulders down and back.
1 second pause at the top and
bottom take 2-3 seconds
lowering the weight and try to
power/explode through on the
way up.
Go until failure on the last set
only.
Rear delt fly
machine (pref)
or cables
5 sets of 15 reps
Pick a weight
that is 15 reps
lower to 10 reps
is relatively
with half reps at the easy. (you
start portion of the
could do 25
movement to hit 15 ish fresh)
reps.
Minimal rest 45s - 60s
max.
If you’re struggling then
lower the weight and do
partial reps. These burn
but are important for
shoulder health
Focus on expanding your
chest and opening up your
arms. Have a slight bend in
your elbows (think like 5-10
degrees from full extension.)
Best form tip I can give is
bringing your elbows out and
away. Pause 1-2seconds at
the contraction and squeeze
(when your arms are extended
out sideways).
You should feel your rear delts
engaging. If not, have your
partner tap the rear portion of
your delts lightly so that you
can focus on it mentally.
Side Lateral
raise
machine/cable
(pref) or
dumbells
Tricep cable
Pushdown
(rope, straight
bar)
4 sets of
15,12,10,8
These are rough
guidelines. (Only
stop when your
form is getting
sloppy).
4 sets
15+,15,12,10
Rough guidelines
do as many as
possible with good
form.
Total time roughly 60 minutes
Pick a weight
60 seconds rest
that's relatively
tricky. Stay at
this weight.
The intensity
is from the
rest time.
Arms slightly in front of your
body and elbows slightly bent
(5-10degrees).
If you have to
then lower the
weight for the
next set!
Slow the reps down if you’re
not feeling it. Take your time!
Feel free to go
for high reps
until failure on
the first set
then increase
the weight
each set until
you’re doing
12/10 ish.
60 seconds rest
Have your partner tap your
side delt if you can’t feel it
working.
Shoulders back and down, no
momentum. Extend fully and
squeeze and hold at the
bottom of the rep.
Day 2 Pull (Deadlift):
Exercise
Reps/Sets
Deadlift
(Sumo
recommended)
Warmup with sets
of 5 (put 2 10kg
bumper plates on
never use an
empty bar). You
can take 2-3 warm
up sets.
Increasing the
weight towards
your working
weight each time.
Weight
60-70% of 1
rep max
increase by
session.
Rest
1 minute on warm up
sets.
2-4 minutes on your
working sets based on
whether you’re
struggling to complete
the sets. If it’s easy then
lower the rest time that
week.
5 sets of 5 reps at
a flat weight for
your working sets.
Notes
You will increase the weight by
5kg a session and should be
able to continue doing that until
you’re deadlifting 150+kg.
YouTube the correct form from
Jeff Nippard. WATCH IT
WHILST YOU REST TOO!!!
I recommend
barefoot/converse/flat shoes.
Film your form and send it to
me, side angle and front angle.
Lifting straps and belts can be
bought when you’re getting
towards heavy weight. Ask me
about them.
Lat Pulldown
machine
(medium grip)
4 sets of
15,12,10,8
Pyramid up in
weight
1 minute, 1 min 30s, 2
minutes, 2 minutes
Rough guidelines
do as many as
possible with good
form.
Don’t lean back too far and use
too much momentum until
you’re really struggling (last 2
to 3 reps).
Chest up and forward like
you’re proud. Do not crunch
down, keep your torso and
core stable.
Think elbows down and back
(like you’re trying to touch
them together)
Seated low row
cable or
machine.
3 sets of 12-15
reps
Rough guidelines
do as many as
possible with good
form.
Pyramid up in
weight
2 minutes
Chest up and forward like
you’re proud. Do not crunch
down, keep your torso and
core stable.
Try and pull from your elbows
keeping them close to your
body.
Don’t use lots of momentum.
Cable Pullover
3 sets of 12-15
reps
Flat weight
60 seconds
Rough guidelines
do as many as
possible with good
form.
Chest up and forward like
you’re proud. Do not crunch
down, keep your torso and
core stable.
Start bent at the hips and as
you complete the motion you
will straighten up.
This is a burnout for the
serratus and Lats.
Barbell/dumbbe 3 sets of 12-15
ll spider curl
your choice.
Flat weight
60 seconds
Do them on a bench at 45
degree incline with no
momentum. Come to a
deadstop at the bottom.
Barbell curl
standing
Flat weight
60 seconds
Self explanatory, no swinging
until you’re at almost failure.
2 sets until failure
Total time 70-80 minutes
Day 3 Legs:
Exercise
Squat
Reps/Sets
Warmup sets (2-3
max do 10 or so
reps, keep weight
light but increase.
Ie start with bar
then add weight
for warmup 2)
5 sets of 5 reps
(go for as many
as possible on
your last set
whilst keeping
form, rack weight
if form goes
poopoo!)
Weight
Rest
60% of your 1 rep 1 minute for warm
max to begin
up
with. Increase
each leg day. (if
you start at 40kg
2:30 for working
for 5x5 and get all
5 reps on all 5
sets increase to
42.5kg next time)
Once you plateau
plug your reps
into a 1 rep max
calculator and
then start with
60% again (even
if it's easy)
Hamstring Curl
3 sets of 15,12,10
Pyramid up in
weight. Start light
then increase
1:30
Leg extension
3 sets of 15,12,10
Pyramid up in
weight. Start light
then increase
1:30
Notes
If you can’t hit depth don't
worry. Just work on mobility
outside of the gym. This can
be fixed in 1-2 weeks and
won’t really take maintenance
if you’re regularly squatting.
Use jeff nippards form guide.
Leg press
machine calves
5 sets of 15
(rough) reps
Whatever you
can do for 15
reps consistently
40 seconds
Keep rest to a minimum, utilise
rest pauses if you have too mid
set. (Ie rack the weight, shake
legs out 5-10 seconds then
start again until 15 reps are
achieved.)
You can always lower the
weight if the set was way too
hard.