BWS Male Beginner (Phase 1)

Workout A Exercise Gym Alternative Sets Reps Rest (Mins) Notes

Grip slightly outside shoulder-
width, keep chest up, lower
1 Barbell Bench Press Flat Machine Chest Press 3 8-10 2-3 min
bar to level of nipples, avoid
aring elbows out.
Experiment with foot stance,
squat down to at least parallel,
2 Barbell Back Squats Quad-Focused Leg Press 3 8-10 2-3 min
elevate heels onto weight
plates if needed.
Seated Dumbbell Use lighter weight, keep core
Standing Dumbbell
3 Shoulder Press Standing 3 10-12 2m braced, squeeze glutes, avoid
Shoulder Press
Barbell Overhead Press arching back.
Set bench 2 notches up from
Dumbbell Chest Supported
Chest Supported Row bottom, angle elbows out,
4 Row (mid/ upper back 3 10-12 2m
Machine squeeze shoulder blades
focused)
together.
Feet hip width apart, elevate
Standing Weighted Calf
5 Leg Press Calf Raise 3 10-12 1m 30s toes on weight plate, press up
Raises (barbell or dumbbell)
on big toes.
Push elbow into ground, keep
6 Side Plank Dead Bug 2 30s per side 1m body straight, add rotations to
make it harder.
Workout B Exercise Gym Alternative Sets Reps Rest (Mins) Notes
Hip-width stance, grip outside
1 Barbell Deadlift HyperextensIons 3 6-8 2-3 min knees, keep head/back/hips in
straight line.
Set bench 1-2 notches up
Incline Chest Press
2 Low Incline Dumbbell Press 3 8-10 2m from bottom, keep chest up,
Machine
avoid aring elbows out.
Take long step backwards,
3 Reverse Lunges Single-leg Leg Press 3 10-12 per leg 2m lean torso forward slightly,
alternate legs each rep.
The higher the bar the easier
it’ll be; I’d suggest starting out
4 Inverted Row Lat Pull-down 2 6-12 1.5-2 min
with it set at about chest
height.
Keep your core engaged and
legs straight together as you
5 Pull-up Negatives (Weighted) Chin-ups 2 5 1.5-2 min
lower your body as slowly as
possible.
Use double rope attachment if
Bent Over Dumbbell Face possible, use light weight,
6 Standing Face Pull-ups 3 10 1m
Pulls perform without Y-raise to
make it easier.
fl
fl