Basic strength programme
This programme is designed so that you get stronger on the basic/core compound movements.
Keep a workout diary of all your lifts. Record day, weight, sets, reps and how each set felt.
Use good form and always use a FULL RANGE OF MOTION on each exercise.
Do not swing or bounce the weight.
Eat 1g of protein / pound of bodyweight every day.
The exercise routine.
The routine is written as sets x reps.
For example 3x5 is 3 sets of 5 reps. 2x5 is 12sets of 5 reps. 5x3 is 5 sets of 3 reps.
Start each workout with a warm up.
It may not look like much but if you work hard and keep adding weight each week it will feel like a lot!
Workout – month 1
Overhead barbell press (to front) 3x5
Barbell row 3 x 6
Train 3 days a week on non-consecutive days.
Mon/Wed/Fri is good.
If something gets in the way, like illness, start back where you left off.
First workout- your starting weight
On your first workout you should warm-up by walking on a treadmill for 5 minutes.
The squat starts with just the Olympic bar (20kg) and a set of 5 reps is performed.
If you do this easily with good form, then add 5kg to the bar for the next set.
If the bar speed does not slow and form stays good, 5kg more can be added to the bar and do another set.
Keep adding 5 kg until either form begins to go or the bar speed slows down, whichever comes first. This is your starting weight.
Do two more sets at this weight, for a total of three sets of five reps (3x5) .
Perform the bench press next- again add weight to the empty bar until form breaks down or bar speed slows is repeated.
Then do another two additional sets for three sets of 5 at this weight.
Do the same for the deadlift but perform just one working set. You will most likely need to start with the bar and a 20 kg on each side for the deadlift.
You will need a day of recovery after this workout and should experience some soreness if done correctly
The Second Workout
Perform a warm up set for the squat.
Add 5 kg to your previous starting weight and perform 3 sets of 5 reps.
Add 2 ½ kg the bench press.
Begin with just the Olympic bar for the overhead press. If you cannot get 5 reps easily then find a lighter bar to begin with. Keep adding 2.5 kg to the bar, as you did for the squat (but with 5kg), until you find your starting weight. Perform 3 sets of 5reps
Do the same for the barbell row. Try to keep your upper body parallel to the ground for this.
When to add weight
Try to add weight at every workout.
If you completed all of the prescribed reps the last time an exercise was performed you will add weight at the next workout.
If you do not get every rep with good form then use the same weight at the next workout.
If you do not complete all of the reps after 3 attempts take the weight off the bar and work back up. I would suggest going back on your last 2 weeks progress
Add 5 kg to the squat and deadlift each week.
Add 2.5 kg to the other exercises.
Rest between sets
For your heaviest set you will probably need to rest 5minutes.
You may rest longer if you need to, to get the reps.
You can lift more weight if you rest longer between sets. This allows you get to stronger, quicker.
Start light with just the Olympic bar. and do a set or 2of 5 reps. Add some weight and do another set. When you begin to approach your work set weight reduce the number of reps.
Keep adding weight and reduce the reps to 2-3 until you near your starting weight.
Take as long as you need to warm-up