If you want to lose body fat and build muscle, then strength training is what you need in your exercise routine. If you don’t know what workouts you should do, I’ve got you covered with a beginner 3 day training program. This program focuses on the basic compound movements (squat, deadlift, press, pulls) which works all the major muscle groups. You can split them up over the course of the week on Monday, Wednesday, Friday or whatever your schedule allows.
Now here are some guidelines for the workouts:
Before you lift, you want to go through a proper warmup. It’ll help get your body ready and your muscles good to go. A warmup should be specific in what you do for the workout. Here are three sample drills I like using:
Each exercises are broken down into sets and reps. Reps are the amount of repetitions performed per exercise.
Start off by learning proper form. We want to make sure that your form is correct and you can feel the right muscles working during the set. Remember, quality reps over quantity.
When performing the exercises, lower the weight (or your body) under control before coming back to starting position.
Once your form is nailed down, pick a weight that is challenging but yet you can still maintain good form. You can tell if you picked the right weight if the last few reps are tough but doable.
The first time you work out you might have some muscle soreness. However, soreness is not the goal of the workouts. Focus on improving each week instead.
Here is the training program:
Day 1
A. Barbell Sumo Deadlift – 3 sets of 5-6 reps
or Kettlebell Deadlift – 3 sets of 8-10 reps
Rest 45-60 seconds after each set.
B1. Lat Pulldowns – 3 sets of 10-12 reps
B2. Incline DB Bench Press – 3 sets of 8-10 reps
Perform B1 and B2 with no rest in between exercises, rest 45-60 seconds before performing another set.
C1. Standing DB Shoulder Press - 3 sets of 8-10 reps
C2. DB Walking Lunges - 3 sets of 10 reps each leg
Perform C1 and C2 with no rest in between exercises, rest 45-60 seconds before performing another set.
Day 2
A. Dumbbell Goblet Squat - 3 sets of 10-12 reps
B1. DB Split Squat – 3 sets of 10 reps each leg
B2. One Arm DB Rows – 3 sets of 10-12 reps each arm
Perform B1 and B2 with no rest in between exercises, rest 45-60 seconds before performing another set.
C1. Stability Ball Leg Curl – 3 sets of 15-20 reps
C2. Pushups – 3 sets to failure
Perform C1 and C2 with no rest in between exercises, rest 30-45 seconds before performing another set.
Day 3
A. Barbell Bench Press – 3 sets of 5-6 reps
B1. TRX/Seated Cable Rows – 3 sets of 10-12 reps
B2. Flat DB Bench Press – 3 sets of 8-10 reps
Perform B1 and B2 with no rest in between exercises, rest 45-60 seconds before performing another set.
C1. DB Hammer Curls – 3 sets of 10-12 reps
C2. Rope Triceps Extensions – 3 sets of 12-15 reps
D1. Side Plank – 3 sets of 30-45 seconds each side
D2. Plank – 3 sets of 45-60 seconds
Perform D1 and D2 with no rest in between exercises, rest 15-30 seconds before performing another set.
In Closing
When starting a strength training program, you want to keep a record of your workouts. Log your sets/reps and weight that you’ve done so you can track your progress as you continue through the weeks. Often times people end up only doing the same sets and reps with the same weight for all of the exercises and never make any progress. Not you though because you read this article.
If you need more help, I’ve just opened up a few spots in my online coaching program. If you’re interested in working with me where to help get to your fitness goals, fill out an application in this link and I will be in touch to see if we would be a good fit to work with each other.