Novice Strength Programme

The Fledgling Freak – Novice Strength Programme

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Below is our recommended beginner strength and size programme we recommend that you start light and progress slowly always making sure that your technique is as close to perfect as you can make it.  You should be looking to gain 5-10 kg on your working weight every 6 weeks.  Whilst it might seem like a tortoise progression if you continue at that pace you will be the strongest person on the face of the planet in 5-6 years (if only it where that simple!).

  • To view the exercise tutorial click on the exercise name
  • Before you begin lifting we highly recommend you perform a warm up Defranco’s Limber 11 is very good (until we think of something better!)
  • If you have any questions or want to start a training log register in our forums
  • When you start your next cycle use the same weight you used in week 3 (3 sets of 3) for your the first week of your next block. i.e. – Week 3 – 50kg x 3 x 3 squat.  Week 4 – 50kg x 5 x 5 squat.
Novice Strength Cycle Repeat until Lifts begin to stall.
Week 1 Week 2 Week 3
Monday Monday Monday
Exercise Load Sets Reps Exercise Load Sets Reps Exercise Load Sets Reps
Overhead Squat The Bar 5 5 Overhead Squat Add 2.5 kg (5 lb) 4 4 Overhead Squat Add 2.5 kg (5 lb) 3 3
Deadlift 50% Body Weight 5 5 Deadlift Add 5 kg (10 lb) 4 4 Deadlift Add 5 kg (10 lb) 3 3
Overhead Press 30% Bodyweight 5 5 Overhead Press Add 2.5 kg (5 lb) 4 4 Overhead Press Add 2.5 kg (5 lb) 3 3
Pull Up Bodyweight 3 As many reps as possible Pull Up Bodyweight 3 As many reps as possible Pull Up Bodyweight 3 As many reps as possible
Week 1 Week 2 Week 3
Wednesday Wednesday Wednesday
Exercise Load Sets Reps Exercise Load Sets Reps Exercise Load Sets Reps
Front Squat 30% Body weight 5 5 Front Squat Add 2.5 kg (5 lb) 4 4 Front Squat Add 2.5 kg (5 lb) 3 3
Stiff Legged Deadlift 30% Body weight 5 5 Stiff Legged Deadlift Add 2.5 kg (5 lb) 4 4 Stiff Legged Deadlift Add 2.5 kg (5 lb) 3 3
Bench Press 30% Body weight 5 5 Bench Press Add 2.5 kg (5 lb) 4 4 Bench Press Add 2.5 kg (5 lb) 3 3
Pendaly Row 30% Body weight 5 5 Pendaly Row Add 2.5 kg (5 lb) 4 4 Pendaly Row Add 2.5 kg (5 lb) 3 3
Week 1 Week 2 Week 3
Friday Friday Friday
Exercise Load Sets Reps Exercise Load Sets Reps Exercise Load Sets Reps
Back Squat 50% Body Weight 5 5 Back Squat Add 5 kg (10 lb) 4 4 Back Squat Add 5 kg (10 lb) 3 3
Sumo Deadlift 50% Body Weight 5 5 Sumo Deadlift Add 5 kg (10 lb) 4 4 Sumo Deadlift Add 5 kg (10 lb) 3 3
Incline Bench Press 30% Body weight 5 5 Incline Bench Press Add 2.5 kg (5 lb) 4 4 Incline Bench Press Add 2.5 kg (5 lb) 3 3
Chin Up Bodyweight 5 5 Chin Up Add 2.5 kg (5 lb) 4 4 Chin Up Add 2.5 kg (5 lb) 3 3

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