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Gym Program for Beginners

The document outlines a one week gym program with 4 days of workouts - two strength days and two circuit days. The strength days focus on compound lifts like squats and deadlifts done for 3-5 sets of 6 reps, while the circuit days involve exercises like squats, presses and rows done for 3-5 sets of 15 reps with short rest periods. The goal of the program is to improve strength and fitness through challenging full body workouts split between strength and circuit training over the course of a week.

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AmandaLever
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487 views1 page

Gym Program for Beginners

The document outlines a one week gym program with 4 days of workouts - two strength days and two circuit days. The strength days focus on compound lifts like squats and deadlifts done for 3-5 sets of 6 reps, while the circuit days involve exercises like squats, presses and rows done for 3-5 sets of 15 reps with short rest periods. The goal of the program is to improve strength and fitness through challenging full body workouts split between strength and circuit training over the course of a week.

Uploaded by

AmandaLever
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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GYM PROGRAM TRIAL WEEK

DAY 1 - STRENGTH DAY DAY 3 - STRENGTH DAY

EXERCISE SETS REPS REST WEIGHT EXERCISE SETS REPS REST WEIGHT

WARM UP - CORE & GLUTE ACTIVATION ROUTINE WARM UP - CORE & GLUTE ACTIVATION ROUTINE

A1 High Bar Back Squat 3-5 6 60 sec A1 Conventional Deadlift 3-5 6 60 sec

A2 One Arm Row 3-5 6 (each 60 sec A2 Incline Push Up (On Knees) 3-5 6 60 sec
arm)

B1 Bulgarian Split Squat 3-5 8 (each 10 sec B1 Walking Lunge 3-5 8 (each 10 sec
leg) leg)

B2 Incline Bench Dumbbell Row 3-5 8 10 sec B2 Flat Dumbbell Bench Press 3-5 8 10 sec

B3 Lying Hamstring Curl 3-5 8 10 sec B3 Heel Elevated Goblet Squat 3-5 8 10 sec

B4 Conditioning 3-5 20-30sec 120 sec B4 Conditioning 3-5 20-30sec 120 sec

Notes: Notes:

DAY 2 - CIRCUIT DAY DAY 4 - CIRCUIT DAY

EXERCISE SETS REPS REST WEIGHT EXERCISE SETS REPS REST WEIGHT

WARM UP - CORE & GLUTE ACTIVATION ROUTINE WARM UP - CORE & GLUTE ACTIVATION ROUTINE

A1 1 1/4 Goblet Squat 3-5 15 10 sec A1 Thruster Squat 3-5 15 10 sec

A2 Standing Barbell Press 3-5 15 10 sec A2 Seated Cable Row 3-5 15 10 sec

A3 Barbell Bent Over Row 3-5 15 10 sec A3 45’ Back Extension 3-5 15 10 sec

A4 Plank 3-5 20-30sec 10 sec A4 Side Plank 3-5 20-30sec 10 sec

A5 Kettlebell Swing 3-5 20-30sec 180 sec A5 Mountain Climber 3-5 20-30sec 180 sec

Notes: Notes:

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