Beginner friendly workout programme:

Key notes/takeaways:

1) Increase the 5x5 weight weekly (it should be easy to start with) if you’re struggling to increase the
weight and hit 5 sets of 5 then drop back 5kg next week and aim for 5x6/7 reps. Just so long as
you’re increasing the reps/weight every session. (weight increase is key though)

2) Focus on form the weight and volume will increase by itself.

3) Time your rest!!! (this will lower your time in the gym and lead to better pumps)

4) Keep your calories slightly above maintenance for best results.

5) When the volume/amount of exercises becomes easier and you’re getting less sore let me know
and we can start adding in other exercises/more sets or other methods of increasing intensity. (For
example eventually on Push day 1 you will be doing 3-4 exercises for chest)

6) Feel free to use YouTube for form. I recommend Jeff Nippards videos on form.

7) If you’re interested in supplements the only decent natural ones are: protein, pre workout,
pump product (preworkout without caffeine), creatine, omega 3/multivitamins

8) Take 48-72 hours between working out a muscle group to recover properly (Arms and
calves you can train more often)
Day 1 push (chest):

Exercise Reps/Sets Weight Rest Notes

Warmup 15 reps empty bar N/A Do the bench followed Focus on pushing your chest
bench press immediately by the up and through and pulling
1 round of shoulder shoulder dislocations. If your shoulders down and back.
dislocations with a you don’t have the Keep your glutes, feet,
band or stick mobility then just go shoulder blades and back of
until you’re comfortable. head in constant contact with
10 reps Over time you will the bench.
somewhere develop full mobility,
between empty this will reduce your risk Lower the bar under constant
and working weight of shoulder injury control until you touch about 2
drastically! DON'T SKIP inches past the bottom of your
1 round of shoulder chest. Then explode through.
dislocations with a Rest 60 seconds in
band or stick between each warmup You want to hold your breath
round and brace your core whilst
completing a rep. Exhale at the
end of the rep when you have
locked out. This is good
practice for the proper bench.

Bench Press 5 sets of 5 reps 70% of what 2-3 minutes Increase the weight by 2.5kg
you can do for each session. (total, so use
(if you’re on your 1 rep based on how tired you 1.25kg plates if you have too)
final set and feel maximum. are and if you’re really
like you have more, Increase by struggling to get 5 reps. As above but also arch your
feel free to do so, session. lower back ever to slightly (this
be careful if you’re puts your shoulders in a safer
without a spotter). position and allows for greater
emphasis on the chest)

Incline Chest 4 sets of 15 reps, Start on a low 1 minute, 1 min 30s, 2 Chest up and through,
machine or 12 reps, 10 reps, 6- weight and minutes, 2 minutes shoulders down and back.
dumbbells 8 reps increase the
weight each 1 second pause at the top and
set until you bottom take 2-3 seconds
get to 10 reps. lowering the weight and try to
power/explode through on the
way up.

Go until failure on the last set

only.

Rear delt fly 5 sets of 15 reps Pick a weight Minimal rest 45s - 60s Focus on expanding your
machine (pref) that is 15 reps max. chest and opening up your
or cables lower to 10 reps is relatively arms. Have a slight bend in
with half reps at the easy. (you If you’re struggling then your elbows (think like 5-10
start portion of the could do 25 lower the weight and do degrees from full extension.)
movement to hit 15 ish fresh) partial reps. These burn
reps. but are important for Best form tip I can give is
shoulder health bringing your elbows out and
away. Pause 1-2seconds at
 the contraction and squeeze
(when your arms are extended
out sideways).

You should feel your rear delts

engaging. If not, have your
partner tap the rear portion of
your delts lightly so that you
can focus on it mentally.

Side Lateral 4 sets of Pick a weight 60 seconds rest Arms slightly in front of your
raise 15,12,10,8 that's relatively body and elbows slightly bent
machine/cable tricky. Stay at (5-10degrees).
(pref) or These are rough this weight.
dumbells guidelines. (Only The intensity Have your partner tap your
stop when your is from the side delt if you can’t feel it
form is getting rest time. working.
sloppy).
If you have to Slow the reps down if you’re
then lower the not feeling it. Take your time!
weight for the
next set!

Tricep cable 4 sets Feel free to go 60 seconds rest Shoulders back and down, no
Pushdown 15+,15,12,10 for high reps momentum. Extend fully and
(rope, straight until failure on squeeze and hold at the
bar) the first set bottom of the rep.
Rough guidelines then increase
do as many as the weight
possible with good each set until
form. you’re doing
12/10 ish.

Total time roughly 60 minutes

Day 2 Pull (Deadlift):

Exercise Reps/Sets Weight Rest Notes

Deadlift Warmup with sets 60-70% of 1 1 minute on warm up You will increase the weight by
(Sumo of 5 (put 2 10kg rep max sets. 5kg a session and should be
recommended) bumper plates on increase by able to continue doing that until
never use an session. 2-4 minutes on your you’re deadlifting 150+kg.
 empty bar). You working sets based on
can take 2-3 warm whether you’re YouTube the correct form from
up sets. struggling to complete Jeff Nippard. WATCH IT
Increasing the the sets. If it’s easy then WHILST YOU REST TOO!!!
weight towards lower the rest time that
your working week. I recommend
weight each time. barefoot/converse/flat shoes.

5 sets of 5 reps at Film your form and send it to

a flat weight for me, side angle and front angle.
your working sets.

Lifting straps and belts can be

bought when you’re getting
towards heavy weight. Ask me
about them.

Lat Pulldown 4 sets of Pyramid up in 1 minute, 1 min 30s, 2 Don’t lean back too far and use
machine 15,12,10,8 weight minutes, 2 minutes too much momentum until
(medium grip) you’re really struggling (last 2
Rough guidelines to 3 reps).
do as many as
possible with good Chest up and forward like
form. you’re proud. Do not crunch
down, keep your torso and
core stable.

Think elbows down and back

(like you’re trying to touch
them together)

Seated low row 3 sets of 12-15 Pyramid up in 2 minutes Chest up and forward like
cable or reps weight you’re proud. Do not crunch
machine. down, keep your torso and
Rough guidelines core stable.
do as many as
possible with good Try and pull from your elbows
form. keeping them close to your
body.

Don’t use lots of momentum.

Cable Pullover 3 sets of 12-15 Flat weight 60 seconds Chest up and forward like
reps you’re proud. Do not crunch
down, keep your torso and
Rough guidelines core stable.
do as many as
possible with good Start bent at the hips and as
form. you complete the motion you
will straighten up.

This is a burnout for the

serratus and Lats.
 Barbell/dumbbe 3 sets of 12-15 Flat weight 60 seconds Do them on a bench at 45
ll spider curl degree incline with no
your choice. momentum. Come to a
deadstop at the bottom.

Barbell curl 2 sets until failure Flat weight 60 seconds Self explanatory, no swinging
standing until you’re at almost failure.

Total time 70-80 minutes

Day 3 Legs:
Exercise Reps/Sets Weight Rest Notes

Squat Warmup sets (2-3 60% of your 1 rep 1 minute for warm If you can’t hit depth don't
max do 10 or so max to begin up worry. Just work on mobility
reps, keep weight with. Increase outside of the gym. This can
light but increase. each leg day. (if be fixed in 1-2 weeks and
Ie start with bar you start at 40kg 2:30 for working won’t really take maintenance
then add weight for 5x5 and get all if you’re regularly squatting.
 for warmup 2) 5 reps on all 5
sets increase to
42.5kg next time) Use jeff nippards form guide.
5 sets of 5 reps
(go for as many Once you plateau
as possible on plug your reps
your last set into a 1 rep max
whilst keeping calculator and
form, rack weight then start with
if form goes 60% again (even
poopoo!) if it's easy)

Hamstring Curl 3 sets of 15,12,10 Pyramid up in 1:30

weight. Start light
then increase

Leg extension 3 sets of 15,12,10 Pyramid up in 1:30

weight. Start light
then increase

Leg press 5 sets of 15 Whatever you 40 seconds Keep rest to a minimum, utilise
machine calves (rough) reps can do for 15 rest pauses if you have too mid
reps consistently set. (Ie rack the weight, shake
legs out 5-10 seconds then
start again until 15 reps are
achieved.)

You can always lower the

weight if the set was way too
hard.