April 27, 2018

It is essential that beginners of weightlifting realize that there is a process that must be followed and that they cannot just jump straight into advanced training. They need to train their bodies correctly and be careful in their planning when looking at building muscle. Below, I break down a clear route that I advise you to follow. Don’t be fooled into the old adage that more is better. It really isn’t. 

You should aim to stay on each stage for around 4-6 weeks. Be careful that you don’t jump stages too soon, or stay on the same plan for too long. It is key that you find a happy medium. Measure all your results. The key to muscle gain is that the body is able to increase the resistance used progressively with exercises performed.

Beginners – Stage 1

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

Cardio

 

Cardio

 

Cardio

 

All Over 1

Rest

 All Over 2

Rest

All Over 1

Rest

Rest

Core

 

Core

 

Core

 

 

All Over 1

 

Sets

Reps

DB Chest Press Flat

2

12-15

Lat Pulldown

2

12-15

Seated DB Shoulder

2

12-15

Upright Row

2

12-15

Leg Press

2

12-15

Leg Extension

2

12-15

Leg Curl

2

12-15

All Over 2

 

Sets

Reps

Chest Fly

2

12-15

Seated Row

2

12-15

Lateral Raise

2

12-15

Shrugs

2

12-15

Lunges

2

12-15

Squat

2

12-15

Straight Legged Deadlift

2

12-15 

Choosing the correct weight

It is essential that we get the body used to moving and using weights with correct form and movement speed. To find out what weights you need to be using will take a bit of trial and error. I would always opt for a slightly lighter weight and work up to find the best weight to use for each set. Once you have found your ideal weight, record this so next time you come in to train, you have a good idea of what weight to be using. Full focus should be on the execution of the exercise and not the amount of poundage used. 

Cardio

For this stage, we will only be doing 3 20 minute light, recovery sessions per week.

Stretching

Be sure to stretch the whole body on rest days to allow for recovery and also, to help increase flexibility which is key for muscle gains and preventing injury. 

Using the Plan

You want to rest for around 60-90 seconds and allow the body to recover before you hit the exercise again. At this stage, we are focusing more on quality of movement and understanding the correct form, more so than intensity. So give yourself time to recover before going again.

Tempo Speed

We will be using 2:2. This means that on contraction of the movement, we will have a count of 2 seconds and on the eccentric part of the movement, another 2 seconds.   

Beginners – Stage 2

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Cardio

 

Cardio

Cardio

 

Cardio

 

Upper 1

Lower 1

 Rest

Upper 2

Lower 1

Rest

Rest

Core

 

Core

 

Core

 

 

Upper 1

 

Sets

Reps

DB Chest Press Flat

3

10-12

Bent Over Row

3

10-12

Shoulder Press

3

10-12

Upright Row

3

10-12

Bicep Curl

3

10-12

Tricep Extension

3

10-12

Lower 1

 

Sets

Reps

Leg Press

3

10-12

Squat

3

10-12

Lunges

3

10-12

Leg Extensions

3

10-12

Hamstring Curl

3

10-12

Calf Raise

3

10-12

Upper 2

 

Sets

Reps

DB Chest Fly

3

10-12

Lat Pulldown

3

10-12

Lateral Raise

3

10-12

Shrugs

3

10-12

Hammer Curl

3

10-12

Overhead DB Extension

3

10-12

 

Cardio

For this stage, we will only be doing 2 recovery and 2 interval sessions per week. Still keeping to the 20 minute workout time, these can be done post session. 

Stretching

Be sure to stretch the whole body on rest days to allow for recovery and also help increase flexibility which is key for muscle gains and preventing injury. 

Using the Plan

You want to rest for around 90-120 seconds. We want to be working the body harder now so be strict on your rest intervals and be careful not to rest to long. 

Tempo Speed

We will be using 2:2. This means that on contraction of the movement, we will have a count of 2 seconds and on the eccentric part of the movement, another 2 seconds.   

Beginners Stage 3 -

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Cardio

 

Cardio

Cardio

 

Cardio

 

Chest / Shoulders/

Triceps

Rest

 Back /

Traps/

Biceps

Rest

Quads/ Hams/

Calfs

Rest

Rest

Core

 

Core

 

Core

 

 

 

Chest / Sho / Tri

Sets

Reps

DB Chest Press Flat / Chest Fly

3

8-10

DB Chest Press Inc /

Cable Cross Over

3

8-10

Seated DB Shoulder Press / Lateral Raise

3

8-10

Front Raise / Clean and Press 

3

8-10

Overhead DB Extension

3

8-10

 

Back / Traps / Biceps

Sets

Reps

Bent Over Row / Close Grip Pull down

3

8-10

Wide Grip Pull downs/Rear Delts

 

8-10

 Deadlift / Pull Overs

3

8-10

Upright Row / Shrugs

3

8-10

Barbell Curl / Hammer Curls

3

8-10

 

Quads / Hams / Calfs

Sets

Reps

Squat / Leg Extensions

3

8-10

 Leg Press / Alternate Lunges

3

8-10

Hack Squats / Leg Curl

3

8-10

Stiffed Legged Deadlift /Calf Raise

3

8-10

 

Core

Sets

Reps

Alternative Heel Touch

3

20

Cable Crunch

3

20

Landmine 180

3

20

Choosing the correct weight

By now, you should know what weights you are able to handle and have them all noted down before you start.

Cardio

For this stage, we will only be doing 3 interval sessions per week, increasing the duration to 25 minutes. 

Stretching

Be sure to stretch the whole body on rest days to allow for recovery and also help increase flexibility which is key for muscle gains and preventing injury. 

Using the Plan

You want to rest for the minimum time you can after each superset. I would aim for 60-90 seconds maximum. If you find that you are really struggling to complete 8-10 reps with full intensity for each exercise, then look at reducing the reps to 6-8for each set. Then, slowly build up the rep range.  

Tempo Speed

We will be using 3:2. This means that on contraction of the movement, we will have a count of 3 seconds and on the eccentric part of the movement, 2 seconds.   


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