6 Week Beginner/Intermediate Training Regimen:

This purpose of this plan is to provide an easily accessible guide for those who seek to improve themselves through fitness and health. It is comprised of recommendations based on my knowledge and background. Though I am a Certified Personal Trainer, I am not providing services as this guide is free of charge and does not come with any coaching or contact options. It is always advised to consult a qualified medical professional before beginning any plans.

Always remember to challenge yourself but put safety before anything. Listen to your body and stop as soon as you begin to feel off.

This is intended for fully healthy individuals with no concerns regarding physical wellness.

Who is this designed for?

-Those who want to improve overall fitness and health

-Those with little to no experience working out

-Those feeling lost in the gym and desiring structure

-Those with moderate experience in the gym but seeking a change in pace

Summary

Day 1: Upper body (Heavy)

Day 2: Lower body (Light)

Day 3: Upper body (Heavy)

Day 4: Lower body (Light)

Day 5: Cardio and abs (Optional)

“Heavy” days are days that you should be focusing on increasing strength. Weights will be heavier and repetition count will be lower. Breaks between sets should be 60-90 seconds, only enough to recover about 85-90%. Record the weight that you’re using for each exercise in your notes or another app so that each week you are increasing slowly.

“Light” days are days that you will use moderate weight with higher repetitions. You should breathing heavily throughout the workout and feeling exhausted towards the end. Your breaks should be between 45-60 seconds, just enough to recover about 50-75%.

CARDIO recommendations vary based on the individual. For those just starting out, 10-15 minutes 2-4 times per week is a good place to begin. Each week, add 2-5 minutes to the time. I have found that best results come from doing 2 days of moderate intensity cardio (difficult but not intense cardio throughout the whole session) and 2 days of high intensity cardio (high intensity intervals such as sprints). Machines I prefer: treadmill, stair master, bike (with resistance). Further recommendations in sections below.

ABS should be done 1-2 times per week when beginning, and can be increased to 2-3 times per week as you adapt.

Regardless of whether it is a heavy or light day, ensure that you are always focusing on PROPER FORM utilization and researching the movements before executing them. There are many good resources to familiarize yourself before attempting an exercise, the best of which is YouTube, but you can also use Google or fitness applications on your phone.

Day 1: Upper body (Heavy)

Warm up (optional):

Back extensions 3 x 15, push-ups 1 x 10-15

Deadlifts:

Warm up set 1 x 8, Increase weight, 2 x 6, Increase weight, 3 x 5

Lat pull-down:

5 x 5

Shoulder press:

3 x 10

Lateral raise:

4 x 10

Lying dumbbell chest press:

3 x 10

Cable bicep curl with rope:

3 x 15

Cable triceps pull-down:

4 x 8-10

Seated machine dips:

3 x 10

Burn-out:

Push-ups 4 sets until failure

Day 2: Lower body (Heavy)

Warm up (optional):

Air squats, banded duck walks or walking lunges 3 x 15

Barbell squats:

Warm up set 1 x 10, 2 x 8, 3 x 6

Smith machine lunges:

3 x 10

Leg press:

4 x 12

Leg extensions:

4 x 8-10

Lying hamstring curls:

4 x 8-10

Seated or standing calf raise:

4 x 12-15

Burn-out:

Banded jump squats, banded duck walks, box jumps or box step ups 3 x 20

Day 3: Upper body (Light)

Smith machine shoulder press:

3 x 12

Dumbbell front raise:

3 x 15

Dumbbell lateral raise:

3 x 15

Close grip lat pull-down:

3 x 15

Seated row:

3 x 12 with a 3 second hold

Bicep plate curl (use 10 or 25lb plate)

3 x 20

Cable or lying chest fly’s:

3 x 15

Dumbbell overhead triceps press or cable pull-down with rope:

3 x 20

Push-ups:

5 sets until failure

Day 4: Lower body (Light)

Leg press:

3 x 20

Goblet squat:

3 x 20

Walking lunges with or without weight:

3 x 15 each leg

Smith machine sumo squat:

3 x 15

Smith machine close stance seated squat:

3 x 15

Smith machine calf raises:

3 x 25

Leg extensions:

1 x 40, 1 x 30, 1 x 20, 1 x 10, 1 x failure

Lying hamstring curl or seated hamstring curl machine:

1 x 30, 1 x 25, 1 x 20, 1 x 15

Box step ups with or without dumbbells:

3 x 15 each leg

Bulgarian split squats:

3 x 15 each leg

ABS Option A (Add in whenever you prefer) Gym Required

Army standard sit-ups:

3 x 45-60 seconds

Plank (challenge: add alternating hip dips):

1 x 30-60 seconds

Side plank:

1 x 30-60 seconds

Other side plank:

1 x 30-60 seconds

Hanging leg raise (straight legs or bent legs, challenge: add 5lb bell and grip between your feet):

3 x 15

Cable crunch:

3 x 15

Decline sit-ups (challenge: use 5-10lb plate and raise above head):

3 x 15

Challenge burn-out option: Barbell rollout or ab wheel rollout

3 x 6-10

ABS Option B (Add in whenever you prefer) No Gym Required

Army standard sit-ups:

3 x 60 seconds

Reverse crunches:

3 x 30-60 seconds

Russian twists or cross crunches:

3 x 30-60 seconds

Bicycle crunches or flutter kicks:

3 x 30-60 seconds

Plank crunches or V-ups:

3 x 30-60 seconds

Mountain climbers:

3 x 30-60 seconds

HIIT Cardio Example A (Treadmill or outdoor route)

Warm up with light jog x 5 minutes

Sprint x 30 seconds

Walk x 60 seconds

Sprint x 30 seconds

Walk x 60 seconds

Sprint x 30 seconds

Walk x 60 seconds

Sprint x 30 seconds

Walk x 60 seconds

Sprint x 30 seconds

Walk x 60 seconds

Cool down with light jog or walk x 4.5 minutes

Total time: 18 minutes

HIIT Cardio Example A (Stair master)

Warm up on level 4 or moderate intensity level x 5 minutes

Level 15-20 or high intensity level x 1 minute

Level 2-5 x 1 minute

Level 15-20 x 1 minute

Level 2-5 x 1 minute

Level 15-20 x 1 minute

Level 2-5 x 1 minute

Level 15-20 x 1 minute

Cool down at level 2-5 x 5 minutes

Total time: 17 minutes

Steady State Cardio Example A (Treadmill or outdoor route)

Jog at slightly challenging pace x 18 minutes

Or

Walk at speed of 3.5 and incline of 8.0+

Steady State Cardio Example B (Stair master)

Climb stairs at level 4-5 or 70 steps per minute x 20 minutes

Circuit #1 (Minimal equipment required)

Needed: barbell

1.    Barbell back squat

2.    Barbell bicep curl

3.    Barbell Romanian deadlift to barbell front raise

4.    Barbell overhead triceps press

5.    Barbell Overhead Press

6.    Barbell forward or walking lunge

7.    Barbell bent over row

1 full round= 15 reps of each exercise OR perform each exercise for 30-60 seconds.

Take 1-2 minute breaks after completion of each full round. Do not break between sets.

Perform 3-6 rounds.

Circuit #2 (Minimal equipment required)

Needed: Bosu ball, platform, plate or dumbbell

1.    Box jumps or box step ups

2.    Biceps plate curl to overhead press

3.    Bosu ball push-ups or pull-ups

4.    Bosu ball hamstring curl or lying single leg glute raise

5.    Plank (if with a partner, add a plate on your back for a challenge)

6.    Split squats or curtsy lunges

7.    Burpees or jump rope

1 full round= 15 reps of each exercise OR perform each exercise for 30-60 seconds.

Take 1-2 minute breaks after completion of each full round. Do not break between sets.

Perform 3-6 rounds.

Circuit #3 (No equipment necessary)

1.    Burpees

2.    Push-ups

3.    Sit-ups

4.    Jump squats

5.    Duck walks

6.    Spider lunges or plank crunches

7.    Mountain climbers

1 full round= 15 reps of each exercise OR perform each exercise for 30-60 seconds.

Take 1-2 minute breaks after completion of each full round. Do not break between sets.

Perform 3-6 rounds.

Circuit #4 (No equipment necessary)

1.    Wall sit

2.    High knees or jump rope

3.    Pulse squats

4.    Jumping lunges

5.    Push-ups rotating between wide arm, close arm and diamond if possible

6.    Walk-outs

7.    Plank with kick-backs or plank crunches

1 full round= 15 reps of each exercise OR perform each exercise for 30-60 seconds.

Take 1-2 minute breaks after completion of each full round. Do not break between sets.

Perform 3-6 rounds.

Build-your-own circuits:

Combine 4-8 exercises and follow the same general guidelines as recommended above. For more exercises and ideas, simply use google and there are infinite variations circulating the web. Circuits may be focused on full-body, upper-body, lower-body, abdominals only, etc. Focus on explosive movements and giving it all of your effort. The intensity should be high!

Exercises (No Equipment Required):

Air squats

Jump squats

Pulse squats

Walking lunges with squat

Jumping lunges

Backwards lunges

Lunges with high knees

Side lunges

Plank

Side plank

Plank crunches

Plank with alternating hip dips

Push-ups (wide arm placement, close placement, diamond)

Alternate push-ups

Pull-ups, assisted or unassisted

Decline or incline push ups

Chin-ups

Dips

Burpees, with or without push-up

Box jumps (may use any platform)

Box step ups

Duck walks

Wall sits

Lying glute raise, single leg or regular

Mountain climbers

Reverse sit-ups

Regular sit-ups

Bicycle crunches

V-ups

Walk down/up’s

Curtsy lunges

Bulgarian split squats

Tuck jumps

Calf raises

High knees

Straddle run in place

Skaters

Pre-workout and Post-workout Nutrition

DO: Include protein and carbohydrates, consume 30-90 minutes prior and following the activity

Avoid: Fats, dairy and large meals.

Examples:

Egg whites, rice, beans

Fruit (apples, oranges, bananas, pears, berries)

Rice cakes and protein shake

Oats with protein powder

Protein bars

Potatoes with lean meat

Tortilla(s) + tuna or lean meat

Sandwich with minimal condiments

Yogurt with granola or cereal

WATER:

1-3 L per day

One Reply to “Beginners Workout Guide”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: