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 |