Free Training Program !
Hey everyone ! I want to give a FREE trainging program that you can follow and have great results with ! You can just take this to the gym and start right now !
So I am going to start with an explanation of my split and exercise choices and then I am going to give you the full layout:
You will be doing 3 Full Body Workouts per week with at least 1 day of rest inbetween workouts. Each workout you are going to be performing 3 compund movements ( also known as multijoint movement – involves more than 1 joint ) for each of the major muscle groups ( chest/shoulders, back, legs ) and 3 isolation exercises ( involving only 1 joint ). I know that some may think “Only 6 exercises ?! I can do more than that !”. No you can’t ! Doing this 3 times per week makes up a total of 9 compounds and 9 isolations which is more than enough do enduce muscle growth. Other than that the every program should start easy and progress from there over the course of 1,2 or 3 months. So you can add more exercises as you advance. This layout ensures you are having enough rest time to let your body recover from each session and be fresh for the next one. This way you can give every single workout everything you’ve got and reap the rewards ! So lets get right to the program:
Full Body A
1. Squat – 3 sets of 5 reps
2. Bench Press – 3 sets of 5 reps
3. Barbell Row – 3 sets of 5 reps
4. Seated Leg Curl – 2 sets of 10 reps
5. Dumbbell Skullcrusher – 2 sets of 10 reps
6. Barbell Curl – 2 sets of 10 reps
Full Body B
1. Deadlift – 2 sets of 3 reps
2. Overhead Press – 3 sets of 5 reps
3. Weighted Pull Up – 3 sets of 5 reps
4. Seated Leg Extension – 2 sets of 10 reps
5. Cable Pushdown – 2 sets of 10 reps
6. Dumbbell Curl – 2 sets of 10 reps
You are going to rotating between these 2 workouts every time you go to the gym. So one week will look like A,B,A and the other is going to be B,A,B. You can do it Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. You can also modify the weekly split to fit your schedule, getting 2 rest days between workouts somewhere in the week. After running this program for 2-3 weeks you can start increasing the sets on the exercises to get more volume in. After 1 month you will need to decrease the reps on the compound movements, increasing the weight used of course, and increase the reps on the isolation movements to maintain volume.
So that’s how you run this program guys, I wish you good luck in the gym and hope you like it !
Angel's Blog 