Training Programs
Part 1: The "Starter" Full-Body Strength Program
Whether you're a seasoned gym veteran just getting back into it, or a hungry young athlete ready to tear up the gym, this is the program for you. With this program, we're building the foundation and laying the groundwork for all of your future programs. The focus here is on progressively improving your compound movement strength using strict technique. Never sacrifice form just to get a few extra reps or to trick yourself into thinking you're getting stronger. This is the phase to establish good lifting habits and get your strength up into a range that all your other lifts will build off of.
You'll be using a progressive loading protocol for most sets, which is a fancy way of saying you'll be adding a little bit of weight to each set. Track your weights and reps completed in a journal and each week attempt to break a record using strict form. You'll notice that we won't be doing any direct abdominal work on this program. Not to worry! Many of these compound movements actually activate the core muscles even more than a standard crunch anyway. Give the program a shot for the next
12 weeks and stay tuned for Part 2!
The "Starter" Full-Body Strength Program
Day 1 - Full Body
| Exercise |
Sets |
Reps |
| Incline barbell bench press |
3 |
10, 8, 6 |
| Bent-over barbell rows |
3 |
10, 8, 6 |
| Leg press |
3 |
10, 8, 6 |
| Stiff-legged barbell deadlift |
3 |
10, 8, 6 |
| Dumbbell side laterals |
3 |
10, 8, 6 |
| Ez-bar biceps curls |
3 |
10, 8, 6 |
| Weighted dips b/w benches |
3 |
10, 8, 6 |
Day 2 - Rest or 20-30 min. High-Intensity Interval Training (H.I.I.T.) Cardio
(H.I.I.T. has quickly become the new-school way to get shredded by athletes and bodybuilders in the know. It's not only more fun than doing the typical steady-state cardio, but it's also been shown to be more effective to cut fat, burn calories and provide a wide range of other health benefits.)
Sample H.I.I.T. Cardio Workout
| Treadmill |
| 5 min. warm-up |
| 30-45 seconds up-hill slow jog or straightaway sprints |
| 2 min. steady walk |
| Repeat for 5-7 cycles |
| 5 min. cool-down |
Day 3 - Full Body
| Exercise |
Sets |
Reps |
| Barbell squat |
3 |
10, 8, 6 |
| Flat barbell bench press |
3 |
10, 8, 6 |
| Wide-grip pulldowns |
3 |
10, 8, 6 |
| Lying leg curls |
3 |
10, 8, 6 |
| Standing military press |
3 |
10, 8, 6 |
| Straight-bar biceps curls |
3 |
10, 8, 6 |
| Overhead ez-bar extensions |
3 |
10, 8, 6 |
Day 4 - Rest or 20-30 min cardio
Sample H.I.I.T. Cardio Workout
| Cross-Trainer or Elliptical Machine |
| 5 min. warm-up |
| 30-45 seconds high intensity – pushing hard against resistance and incline |
| 2 min. steady state at moderate intensity |
| Repeat for 5-7 cycles |
| 5 min. cool-down |
Day 5 - Full Body
| Exercise |
Sets |
Reps |
| One-arm dumbbell row |
3 |
10, 8, 6 |
| Flat dumbbell press |
3 |
10, 8, 6 |
| Hack squat |
3 |
10, 8, 6 |
| Barbell deadlift |
3 |
5, 5, 5 |
| Ez-bar triceps extensions |
3 |
10, 8, 6 |
| Dumbbell hammer curls |
3 |
10, 8, 6 |
Day 6 & 7 - Rest or 30 min. outdoor cardio
Note: Sets do not include warm-up sets.
