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.
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
Exercise 2
Squat
3-5 x 10-12
Exercise 3
Vertical press
3-5 x 10-12
Alternatives
Exercise 4
Hip dominant
3-5 x 10-12
Exercise 5
Anti-extension (Abs)
1-2 x 20-30 sec
Exercise 6
Anti-lateral flexion (Obliques)
1-2 x 20-30 sec
Alternatives
Training B
Exercise 1
Horizontal push
3-5 x 10-12
Exercise 2
Lifting / hip-dominant
3-5 x 10-12
Exercise 3
Horizontal pulls
3-5 x 10-12
Exercise 4
“Single leg”
2-4 x 10-12
Alternatives
Exercise 5
Anti-rotation (Obliques 2)
1-2 x 20-30 sec
Exercise 6
Anti-flexion (Back)
1-2 x 20-30 sec
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.