Stepping foot to the gym for the first time but have no clue on how to start off? Don’t worry we at strong.lk got your back, lets build that legacy you have planned out!
The following plan is a basic full body workout that focuses on two main aspects.
- Form and Technique
- Muscle Acceleration & Hypertrophy
3 days a week is all you need, with workouts focusing on compound movements as a primary focus to hit all parts of the muscle, with a combination of some isolation workouts to work out the muscle fibers. So grab a gallon of water and get ready to work it off!
Duration : 4 Weeks
| DAY 1 | ||
| EXERCISE | SETS | REPS |
| Barbell Squat | 3 | 10,8,8 |
| Leg press | 3 | 10,8,8 |
| Lying Leg curl | 3 | 10,8,8 |
| Barbell Bench press | 3 | 10,10,8 |
| Incline Dumbbells Bench press | 3 | 10,8,6 |
| Cable crossover | 3 | 10,10,10 |
| Latpull down | 3 | 10,8,8 |
| Cable pulls | 3 | 10,8,8 |
| Barbell shoulder press | 3 | 10,8,8 |
| Barbell shrugs | 3 | 10,10,10 |
| Tricep Push downs | 3 | 10,10,8 |
| Barbell Curls | 3 | 10,8,8 |
| ABS (circuit) | ||
| Crunches | 3 | 15 x 3 |
| Leg raises | 3 | 12 x 3 |
| Scissor kicks | 3 | 12 x 3 |
| Plank | 3 | x 3 |
| DAY 2 | ||
| EXERCISE | SETS | REPS |
| Dumbbells lunges | 3 | 10,8,8 |
| Stiff leg deadlifts | 3 | 10,8,8 |
| Dumbbells Incline press | 3 | 10,8,8 |
| Barbell Decline Press | 3 | 10,8,8 |
| Barbell Deadlift | 3 | 10,8,8 |
| One Arm Row | 3 | 10,8,8 |
| Dumbbells Shoulder press | 3 | 10,8,8 |
| Dumbbells front raises | 3 | 10,8,8 |
| Upright Rows | 3 | 10,8,8 |
| Tricep Dumbbells extensions | 3 | 10,8,8 |
| Tricep kickbacks | 3 | 10,10,10 |
| Dumbbells hammer curls | 3 | 10,8,8 |
| Reverse curl barbell | 3 | 10,8,8 |
| DAY 3 | ||
| EXERCISE | SETS | REPS |
| Barbell Squats | 3 | 10,8,8 |
| Lying leg curls | 3 | 10,8,8 |
| Calf raises | 3 | 10,8,8 |
| Barbell incline press | 3 | 10,8,8 |
| Decline Dumbbells flyes | 3 | 10,8,8 |
| Barbell rows | 3 | 10,8,8 |
| Close grip row | 3 | 10,8,8 |
| Dumbbells side lateral raises | 3 | 10,8,8 |
| Facepulls | 3 | 10,8,8 |
| Lying down tricep barbell | 3 | 10,8,8 |
| Tricep kickback | 3 | 10,8,8 |
| Sitting down dumbell curls | 3 | 10,8,8 |
| Barbell curls | 3 | 10,8,8 |
| Reverse curls | 3 | 10,8,8 |
| ABS (circuit) | ||
| Crunches | 3 | 15 x 3 |
| Leg raises | 3 | 15 x 3 |
| Russian twists | 3 | 15 x 3 |
| Plank | 3 | x 3 |
* However following the same program over a month will result in muscle plateau due to the body adapting to the training program, hence we recommend to change the training program and the diet plan following 1 month to continuously see progress.
