Monday | PULL

Exercises Sets & Reps

3 x 5-8 reps

Deadlifts

(Bodyweight > failure)

Close Grip Chin-ups

Bent Over Rows 2 x 8-12 reps

Wide-Grip Cable Row
2 x 10-12 reps

Barbell Curls
2 x 12-15 reps

Wednesday | PUSH
Exercises Sets & Reps

Flat Barbell Bench Press

3 x 8-12 reps

Incline Dumbbell Press 2 x 10-12 reps

Standing Military Press 3 x 6-8 reps

Wide-Grip Upright Rows 2 x 12-15 reps

Narrow Grip Dips

3 Bodyweight > failure\

Cable Pushdowns 2 x 12-15 reps

Friday | PUSH
Exercises Sets & Reps
Squats 2 x 10-12 reps
Leg Press 3 x 6-8 reps
DBell Stiff-legged deadlift 2 x 12-15 reps
Leg Extensions 2 x 15-20 reps
As you can see in the Beginner program there is very little in the way of isolation exercises. The
program focuses highly on the old school basic mass movements such as deadlifts, squats &
standing military press.

This is for several reasons:

Firstly this gives beginners a great foundation of strength and teaches basic lifting techniques
rather than relying on machines.
Secondly they also work a large number of muscle groups at once including the all-important
core muscles which are often neglected by beginners and are very important to handle heavier
weights as the beginner progresses.