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Strength Training Program

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30 views3 pages

Strength Training Program

Uploaded by

bannfahd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Strength Training Program

Introduction

This strength training program is designed for beginners and intermediates aiming to build overall

strength.

It incorporates compound and accessory movements with progressive overload. Adjust as

necessary to match

your experience level and goals.

Weekly Split

- Day 1: Upper Body (Push)

- Day 2: Lower Body

- Day 3: Rest

- Day 4: Upper Body (Pull)

- Day 5: Lower Body & Core

- Day 6/7: Active Recovery or Rest

Day 1: Upper Body (Push)

- Bench Press: 4 sets of 5-8 reps

- Overhead Press: 3 sets of 6-10 reps

- Incline Dumbbell Press: 3 sets of 8-12 reps

- Triceps Dips or Close-Grip Bench Press: 3 sets of 10-12 reps

- Lateral Raises: 3 sets of 12-15 reps

Day 2: Lower Body


- Squats: 4 sets of 5-8 reps

- Romanian Deadlifts: 3 sets of 6-10 reps

- Walking Lunges: 3 sets of 8-12 reps per leg

- Leg Press: 3 sets of 8-12 reps

- Calf Raises: 4 sets of 12-15 reps

Day 4: Upper Body (Pull)

- Pull-Ups or Lat Pulldown: 4 sets of 6-10 reps

- Barbell Rows: 4 sets of 5-8 reps

- Dumbbell Rows: 3 sets of 8-12 reps

- Face Pulls: 3 sets of 12-15 reps

- Bicep Curls: 3 sets of 10-12 reps

Day 5: Lower Body & Core

- Deadlifts: 4 sets of 3-6 reps

- Front Squats or Goblet Squats: 3 sets of 8-12 reps

- Bulgarian Split Squats: 3 sets of 8-12 reps per leg

- Hanging Leg Raises: 3 sets of 12-15 reps

- Plank Holds: 3 sets of 60-90 seconds

Progression Plan

1. Start with weights you can lift with proper form for the prescribed rep range.

2. Aim to increase weight by 2.5-5% every week or every other week.

3. Prioritize form and rest 1-2 minutes between sets (compound lifts may require 2-3 minutes).
Notes

- Warm up with light cardio (5-10 minutes) and dynamic stretches.

- Cool down with static stretches for recovery.

- Track your lifts to monitor progress.

- Adjust based on your experience, recovery, and personal goals.

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