Full Beginner Strength Program

This program is a great starter Program for My Free Daily Workouts.

The following is a 6-week long training program that can be used to get started with strength training and Powerlifting. This is a good cycle to start with if you have not previously done much strength training or powerlifting in the past. If you've never tested your max's before - this is a great place to start as you will prep to do so at the end of the 6 weeks.

The FAQ's for the Free Workouts will apply here as well. You can view them HERE. But if you have any questions - please post them in the Comments on this page.

Exercise Explanation Videos I recommend viewing are listed below the program.

After this 6-Week program:

This program can actually be repeated until you stall out on strength gains. Everyone is different but often NEW newbies can repeat this several times and see amazing strength gains each time. If you feel ready to jump into something more in-depth and advanced by at the end of this program - AMAZING! You can start with the Free Daily Workout Program OR you can jump into Team Training & get Individualized support, guidance, form reviews from me and much more. Apply here.

How to start choosing your weights:

I highly encourage my clients to play around with weights and feel how their body moves with it to determine appropriate weights. This is the only way you will learn and helps you develop trust & confidence with your body. For Squat and Deadlift - Start with 10lbs on each side, if that's too heavy, go down to 5. For Bench - start with 2.5's on each side and go from there. Use the first week to feel out the weight and choose an appropriate weight that you could complete all sets and reps with.

Weeks 1 and 2:

Day 1:

Squat: 5 Sets of 5 Reps
Bench: 5 Sets of 5 Reps
Conventional or Sumo Deadlift: 5 Sets of 5 Reps
Bird Dogs: 3 sets, 5 reps each side, slow and controlled
Side Planks: 2-3 sets, 30s each side
Curl Ups: 3-5 sets, 15s each side

Day 2:

Squat: 5 Sets of 5 Reps
Bench: 5 Sets of 5 Reps
Conventional or Sumo Deadlift: 5 Sets of 5 Reps
Assisted Pull Ups or Regular Pull Ups: 5 sets of 5 Reps
Overhead Barbell Press: 5 sets of 5 Reps

Day 3:

Squat: 5 Sets of 5 Reps
Bench: 5 Sets of 5 Reps
Conventional or Sumo Deadlift: 5 Sets of 5 Reps
Machine Leg Extensions or Banded Reverse Nordic Curls: 5 sets of 10 Reps
Machine Leg Curls or Banded Hamstring Curls: 5 Sets of 10 Reps

Weeks 3 and 4: Heavier than last week for Squat, Bench and Deadlift

Day 1:

Squat: 4 Sets of 6 Reps
Bench: 4 Sets of 6 Reps
Conventional or Sumo Deadlift: 4 Sets of 6 Reps
Bird Dogs: 3 sets, 6-8 reps each side, slow and controlled
Side Planks: 2-3 sets, 45s each side
Curl Ups: 3-5 sets, 25s each side

Day 2:

Squat: 4 Sets of 6 Reps
Bench: 4 Sets of 6 Reps
Conventional or Sumo Deadlift: 4 Sets of 6 Reps
Assisted Pull Ups or Regular Pull Ups: 4 sets of 6-8 Reps
Overhead Barbell Press: 4 sets of 6-8 Reps

Day 3:

Squat: 4 Sets of 6 Reps
Bench: 4 Sets of 6 Reps
Conventional or Sumo Deadlift: 4 Sets of 6 Reps
Machine Leg Extensions or Banded Reverse Nordic Curls: 5 sets of 10-12 Reps
Machine Leg Curls or Banded Hamstring Curls: 5 Sets of 10-12 Reps

Weeks 5: Heavier than last week for Squat, Bench and Deadlift

Day 1:

Squat: 6 Sets of 2 Reps
Bench: 6 Sets of 2 Reps
Conventional or Sumo Deadlift: 6 Sets of 2 Reps
Bird Dogs: 3 sets, 6-8 reps each side, slow and controlled. Use band if needing a challenge.
Side Planks: 3 sets, 45s each side
Curl Ups: 5 sets, 25s each side

Day 2:

Squat: 6 Sets of 2 Reps
Bench: 6 Sets of 2 Reps
Conventional or Sumo Deadlift: 6 Sets of 2 Reps
Assisted Pull Ups or Regular Pull Ups: 3 sets of 10 Reps
Overhead Barbell Press: 6 sets of 2-3 Reps

Day 3:

Squat: 6 Sets of 2 Reps
Bench: 6 Sets of 2 Reps
Conventional or Sumo Deadlift: 6 Sets of 2 Reps
Machine Leg Extensions or Banded Reverse Nordic Curls: 4 sets of 12 Reps, last set is to failure
Machine Leg Curls or Banded Hamstring Curls: 4 Sets of 12 Reps, last set is to failure

Weeks 6: Last Day is a MAX OUT DAY. For Days 1 and 2- use 40-50% of the weights you've been using for squat, bench and deadlift.

Day 1:

Squat: 4 Sets of 3 Reps
Bench: 4 Sets of 3 Reps
Conventional or Sumo Deadlift: 4 Sets of 3 Reps
Bird Dogs: 3 sets, 6-8 reps each side, slow and controlled. Use band if needing a challenge.
Side Planks: 3 sets, 45s each side
Curl Ups: 5 sets, 25s each side

Day 2:

Squat: 3 Sets of 5 Reps
Bench: 3 Sets of 5 Reps
Conventional or Sumo Deadlift: 3 Sets of 5 Reps
Assisted Pull Ups or Regular Pull Ups: 3 sets of 5 Reps
Overhead Barbell Press: 3 sets of 5 Reps

Day 3:

You'll Only Perform Squat, Bench, and Deadlift Today. You'll go to your 3 Rep Max.

For Each Lift- Do the Following:

Estimate a light warm-up weight that you can lift easily for 6-8 reps a. Lift the weight for 5-7 reps. Rest for 1-2 Minutes. Repeat this 2-3 times until you feel warm by adding 5-10% of weight, and lifting for 5-7 reps.
Estimate a conservative, near-max weight with which you can complete 4-6 reps. Lift the weight for 4-6 reps b. Rest 2 to 5 minutes. If you are able to easily lift this weight, add 10-20lbs to your lift for Squat and Deadlift, and 5-10lbs for Bench Press.
After adding the weight - lift that weigh for 3 reps. If you were able to perform 3 reps then increase the weight again. a. If you were unable to perform 3 reps then decrease the weight slightly. Lift the weight for 3 reps c. Rest for 2 to 4 minutes.
If you are able to complete 3 reps using proper technique, but no more, then record this weight as your 3 rep max a. If not continue the process above until you reach an estimated 3 rep max.

Exercise Videos I recommend Viewing:

Back Squat - https://www.youtube.com/watch?v=Uv_DKDl7EjA

Bench Press - https://youtu.be/Cnbay7alk5c

Conventional Deadlift -https://youtu.be/xxFpHWEi6UE

Sumo Deadlift - https://www.youtube.com/watch?v=PQ3A_HmfQyk

Bird Dog, Side Plank, Curl Up (AKA - The McGill Big 3) - https://youtu.be/2_e4I-brfqs

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