Estonian version

Training program for people (re)starting strength training.
version 1.2

This program will help you:

  • get stronger
  • with proper nutrition, look better (change body composition, build muscle and/or burn fat)
  • upgrade performance
  • decrease injury risk
  • safely and reasonably enter the strength/muscle training world

Suitable for young and old, men and women.

Index

Training A

Training B

Instructions

Training A

Exercise 1

Exercise category – Vertical pulls

3-5 sets x 10-12 repetitions  (check the instructions for more specific guidelines for how many sets and reps to do)

Alternatives

Band chinups

Eccentric chinups

Chinups

Exercise 2

Squat

3-5 x 10-12

Alternatives

Bodyweight squat

Kettlebell squat

Zercher squat

High bar back squat

Low bar back squat

Leg press

Exercise 3

Vertical press

3-5 x 10-12

Alternatives

Standing dumbbell press

Barbell press

Exercise 4

Hip dominant

3-5 x 10-12

Alternatives

Barbell glute bridge

Dumbbell Hip thrust

Barbell Hip thrust

Exercise 5

Anti-extension (Abs)

1-2 x 20-30 sec

Alternatives

Plank on knees

Dead bug (bent leg)

Dead bug (straight leg)

Long lever plank

Exercise 6

Anti-lateral flexion (Obliques)

1-2 x 20-30 sec

Alternatives

Side plank on knees

Side plank with leg lift

Training B

Exercise 1

Horizontal push

3-5 x 10-12

Alternatives

Push-ups

Push-ups with added weight

Dumbbell bench press

Barbell bench press

Exercise 2

Lifting / hip-dominant

3-5 x 10-12

Alternatives

Kettlebell Romanian deadlift

Romanian deadlift with dumbbells

Barbell Romanian deadlift

Exercise 3

Horizontal pulls

3-5 x 10-12

Alternatives

Inverted rows TRX (angled)

Bent over dumbbell rows

Barbell rows underhand grip / overhand grip

Inverted rows TRX

Exercise 4

“Single leg”

2-4 x 10-12

Alternatives

Dumbbell split squat

Double dumbbell split squat

Exercise 5

Anti-rotation (Obliques 2)

1-2 x 20-30 sec

Alternatives

Cable half-kneeling Pallof hold / banded version

Cable standing Pallof hold / banded version

Exercise 6

Anti-flexion (Back)

1-2 x 20-30 sec

Alternatives

Backplank with leglifts

Back hold on bench

Back hold on bench with added weight

Instructions

The program consists of two different training days, which you should alternate (A, B, A, B, A etc).

It’s recommended to use the program for 2-3 times per week.

Start with the rep range of (8)10-12. From there you can lower the rep range naturally and gradually with the increasing of weights, to about 5 reps in a set in the end.

If you’re training twice a week, do 3-5 sets per exercise. If you’re training three times a week, do 3-5 sets per exercise.

The rating of perceived effort (RPE) should generally be 8-9 of 10. That means that at the end of the set you could still do 1-2 reps with good technique. In the beginning the RPE can be even lower (5-7) and probably actually is anyway, since as a beginner you might not assess you abilities too accurately yet. There is no need to go to failure (10 out of 10 RPE).

The rest duration between sets should be about 1,5+ min. In the beginning (when the loads are lower and there is not that much fatigue) it can be less (for example 60 sec), just make sure the quality of the work doesn’t suffer from lack of rest.

Generally try to increase the weights pretty often. In the beginning and depending on the exercise (potentially larger increases on the lower body exercises) you can go with bigger steps (-5 kg), but later you’d want to probably increase the load minimally (1-2,5 kg).
Example – one workout you do 12 reps with x kg and in the next one you do x+2,5 kg for 10-12 reps.

Another option of progressing is adding reps. Especially with exercises which plateau quicker, where you couldn’t increase the weight any more using the same rep number (for example certain upper body exercises).
Example – one workout you do 10 reps with x kg weight and in the next you do 11 or 12 with the same weight.

Since the primary goal is to get stronger then you’d want to mostly prefer increasing weights to increasing reps.
Combining both progression options is also good, while still leaning more towards increasing weights.
Different exercises can also have different progression models.

There is no predetermined length for the program. Basically you can continue with it until you have reached 5 reps (with a corresponding heavier weight) on most of the exercises and can not increase loads linearly any longer.

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