Beginner Training Plan

Basic Beginner Training Program

(follow the instructions in this program at your own risk. Knowledge of exercises is to be found independently, the writer takes no responsibility for any injury or harm that occurs while following this plan)

Welcome to my Basic Beginner Training Program.

This plan is designed fr those who are looking for a bit more direction in their gym sessions, but nothing too crazy. There are 3 different sets of exercises provided, each to be done on different days evenly spaced throughout the week. It can be followed for as long as you wish and will provide a very staple base for further development in your training.

The plan is split into two sections. The first is the cardiovascular section which provides a basic and effective cardiovascular exercise to do. The second section is weight training and covers the sets of exercises that you should be doing to help improve your fitness, strength and appearance.

Cardio Training (every session)

Cardiovascular training is and kind of activity that raises your hear rate and breathing above their normal rate. Performing cardio activities has many benefits, including weight loss, increased energy levels and improved mental health.

Choose a piece of cardio equipment you are comfortable using at the gym, or go for a run outside to perform this section of the program.

20 minutes- 5 minutes steady to warm up

1 minute fast, 2 minutes steady (repeat 5 times)

Instructions for activity:

Take the warm up very steady. Remember, it is a warm up! When doing the 1 minute fast you should be getting close to the limit of your performance. The 2 minutes steady should be faster than your warm up pace, but slow enough to allow you recovery time between your sprints.

Weight Training (three different sessions)

(For information on exercises search on-line  there will be information on each of them there.)

Instructions for sessions:

Take 1 minute rest between each set and 1 minute rest between each exercise.

Lift within your limits, never sacrifice form to lift more

Understand how to do each exercise before performing each one.

Be aware of others around you when you exercise

Session 1- Bench Press (3 sets of 10)

Pull Ups (as many as you can x 1)

Lat Pull Downs (3 sets of 10)

Chest Flys (3 sets of 10)

Bent over rows ( 3 sets of 10)

Abs Circuit

Leg Raises- 20

Crunches- 20

Heel Touches- 20

Repeat 3 times

Session 2- Shoulder Press/Military Press (3 sets of 10)

Lateral Raises (3 sets of 10)

Front Raises (3 sets of 10)

Shrugs (3 sets of 10)

Biceps Curls (3 sets of 10)

Triceps Extensions (3 sets of 10)

Session 3- Squats (3 sets of 10)

Deadlifts (3 sets of 10)

Lunges (3 sets of 10)

Leg Extensions (3 sets of 20)

Hamstring Curls (3 sets of 20)