This is the first in a series of articles on beginner training programs. in the gym. Information below will be provided for those who first came to the hall and decided to deal with iron. Program for girls is on the link, it describes what to do starting with first visit to the hall. I’ll say right away if you have any questions according to the training scheme, then ask them in the comments under the article. I AM I will try to answer them as detailed as possible.
Only training programs for beginners will be described here, and all the techniques for performing exercises and the nuances of working on simulators See the “Exercises” section.
All information described here is only suitable for people with everything is in order with health. If any or suspected of any deviations from the norm, I strongly recommend consulting with doctor and only after his approval to start training.
All the schemes described below can be used by beginners as template at the initial stage. In the process of training, having mastered the technique of exercises and understanding their physiological characteristics, You will be able to adjust the programs and make them under yourself.
- Phase 1
- Day A (abs, legs, back, shoulders)
- Day B (abs, chest, biceps, triceps, lower leg)
- Phase 2
- Day A (abs, legs, shoulders)
- Day B (abs, back, triceps)
- Day B (back, chest, biceps, abs)
- Phase 3
- Day A (abs, legs, back)
- Day B (abs, chest, biceps)
- Day B (abs, back, triceps)
- Day D (press, shoulders, lower leg)
- Phase 1
- Day A (abs, legs, back, shoulders)
- Day B (abs, chest, biceps, triceps, lower leg)
- Phase 2
- Day A (abs, legs, shoulders)
- Day B (abs, back, triceps)
- Day B (back, chest, biceps, abs)
- Phase 3
- Day A (abs, legs, back)
- Day B (abs, chest, biceps)
- Day B (abs, back, triceps)
- Day D (press, shoulders, lower leg)
- Interesting topic:
Phase 1
Day A (abs, legs, back, shoulders)
| Raise your legs in the hang | 3xMAX |
| Leg extension sitting | 3×15 |
| Leg curls | 3×15 |
| Hyperextension | 3×12 |
| Stop T-Link or Linkage | 3×15 |
| Bench press sitting in the simulator (shoulders) | 3×15 |
| Twisting in a Roman chair | 1-2xMAX |
| Track or orbit track | 10-15 minutes. Pulse 100-130 |
Day B (abs, chest, biceps, triceps, lower leg)
| Lift legs, lying at an angle, head up | 3xMAX |
| Information of hands in the Butterfly exercise machine | 3×15 |
| Bench press, sitting in a block simulator or in a Hammer, chest | 3×15 |
| Lifting the barbell for biceps, standing | 3×15 |
| Extending arms in a block while standing (triceps) | 3×15 |
| Extending arms with a dumbbell, from behind the head | 3×15 |
| Shin sitting | 3×15-20 |
| Track or orbit track | 10-15 minutes. Pulse 100-130 |
According to the program described above, you need to train 4 – 5 weeks for the diagram below, to choose as you prefer:
| Option 1 | Option 2 |
| Monday – A | Tuesday – A |
| Wednesday – B | Thursday – B |
| Friday – A | Saturday – A |
| Monday – B | Tuesday – B |
| Wednesday – A | Thursday – A |
| Friday – B | Saturday – B |
| etc… | etc… |
That is, training schemes alternate with each other on each subsequent training, choose options based on which days of the week are more convenient for you to visit the hall.
For beginners, the first four lessons in each exercise are better perform two approaches, and only then move on to quantity, specified in the program.
This scheme is the very beginning of studying the technique of movement in exercises and accustoming muscles and the whole system to new trajectories of movement and to new loads!
Do not try to give your best in every exercise and every approach. to the maximum, your goal is not that. At the initial stage training first thing is to learn the right technique and start establish a neuromuscular connection (the connection of the brain with muscles so that they well followed the instructions that the brain gives them).
Having finished working on this scheme, you need to go on vacation for 7-10 days and start another training scheme.
Phase 2
Day A (abs, legs, shoulders)
| Leg lifts in the simulator | 3xMAX |
| Leg extension sitting | 3×12 |
| Leg curls | 3×12 |
| Leg press | 3×12 |
| Wide grip along the body (deltas) | 3×12 |
| Bench press dumbbell | 3×12 |
| Twisting on a horizontal bench | 3xMAX |
Day B (abs, back, triceps)
| Raise the legs while lying at an angle, upside down | 3xMAX |
| Reverse grip vertical chest pull | 3×12 |
| Deadlift | 3×12 |
| Pull over lying across the bench | 3×15 |
| Extending arms with a dumbbell from behind a head while sitting | 3×12 |
| Triceps push-ups (shallow) | 3×12 |
| Twisting, lying on a gymnastic ball | 3xMAX |
Day B (back, chest, biceps, abs)
| Hyperextension | 3×12 |
| Information in the Butterfly simulator | 3×12 |
| Bench press dumbbell on a horizontal bench | 3×12 |
| Wiring with dumbbells, lying on an inclined bench | 3×12 |
| Bending the arms with a barbell, standing | 3×12 |
| Concentrated Arm Curls With Dumbbell | 3×12 |
| Twisting in a Roman chair | 3×12 |
Training is carried out for 4-5 weeks, 3 times in week as follows:
| Option 1 | Option 2 |
| Monday – A | Tuesday – A |
| Wednesday – B | Thursday – B |
| Friday – In | Saturday – In |
| Monday – A | Tuesday – A |
| Wednesday – B | Thursday – B |
| Friday – In | Saturday – In |
| etc… | etc… |
The first three workouts are best done in each exercise. two approaches, then in the quantity indicated. Not worth it work in every approach to failure. There is one last an approach. This rule does not apply to abdominal exercises.
Pay very close attention to technology !!! After 12-15 training according to this scheme, you need to go on vacation for 7-10 days. After resting, you can proceed to the next phase.
Phase 3
Day A (abs, legs, back)
| Raise your legs in the hang | 3xMAX |
| Leg extension sitting | 3×10-8 |
| Leg curls | 3×10-8 |
| Shoulder Squats | 3×10-8 |
| Hyperextension | 3×10-8 |
| Gypsum contractions in hyperextension | 3xMAX |
| Twisting in a Roman chair | 3xMAX |
Day B (abs, chest, biceps)
| Twisting, lying on a horizontal bench | 3xMAX |
| Wiring with dumbbells, lying on a horizontal bench | 3×10-8 |
| Bench press, lying on an inclined bench | 3×10-8 |
| Bench press dumbbell lying on a horizontal bench | 3×10-8 |
| Bending the arms with a barbell, standing | 3×10-8 |
| Dumbbell Hammers | 3×10-8 |
| Twisting in a Roman chair | 2-3×10-8 |
Day B (abs, back, triceps)
| Compression of the oblique muscles of the abdomen in hyperextension | 3xMAX |
| Pull over lying across the bench | 3×10-8 |
| Inclined rod pull | 3×10-8 |
| Deadlift | 2-3×10-8 |
| Bending an arm with a dumbbell | 3×10-8 |
| Narrow grip bench press, lying on a horizontal bench | 3×10-8 |
| French bench press | 2-3×10-8 |
Day D (press, shoulders, lower leg)
| Twisting in a crossover with a rope kneeling | 3×20-15 |
| Mahi with dumbbells to the side, standing | 3×10-8 |
| Bench press with chest standing | 3×10-8 |
| Mahi with dumbbells to the side, in a slope | 2-3×10-8 |
| Shin sitting | 3×10-8 |
| Shin standing in the simulator or in Smith’s machine | 3×10-8 |
This phase is designed for 16 workouts. You can do this program according to the scheme:
| Option 1 | Option 2 |
| Monday – A | Tuesday – A |
| Wednesday – B | Thursday – B |
| Friday – In | Saturday – In |
| Monday – G | Tuesday – G |
| Wednesday – A | Thursday – A |
| Friday – B | Saturday – B |
If you recover very quickly, then you can the program to train 4 times a week according to the scheme:
| Monday | AND |
| Tuesday | B |
| Thursday | AT |
| Friday | G |
| Monday | AND |
| Tuesday | B |
| Thursday | AT |
| Friday | G |
| Etc | |
After passing through this phase, rest is required for at least 14 days!!! Next, go to a different level of training.
I remind you if you have any questions regarding the program workouts, ask them in the comments below. And not to miss other training schemes and other useful information, Subscribe to site updates.
If you need a workout program for muscle recruitment mass, then try to pick collections.
Interesting topic:
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