Beginner to Winner Program

This program was created for anyone new to the gym. Many people jump right into advanced lifts and specialize too quickly. I recommend that all newcomers work on their fundamentals and base fitness. Good luck with the workout and I hope you enjoy it! Send me your feedback!

Day 1

1) Goblet Squat (Rest in between sets: 120 seconds) 

Week 1: 3x5

Week 2: 4x5

Week 3: 5x4

Week 4: 5x5

 

2) Eccentric Pullups (Rest in between sets: 90 seconds) 

Week 1: 3x4

Week 2: 4x4

Week 3: 5x4

Week 4: Pullups Test (Try to do as many as you can do for 1 set) THEN 3x5

 

Lower body Circuit (Rest in between sets: 60 seconds) 

3a) Reverse Lunges 3-5 sets of 8-10 reps per leg

3b) DB RDL’s 3-5 sets of 10-12 reps

Upper Body Circuit (Rest in between sets: 60 seconds) 

4a) DB Swiss Ball Bench Press 3-5 sets of 8-10 reps

4b) Lat Pull downs 3-5 sets of 12-15 reps

 

5) Ab Circuit (Rest in between sets: 45- 60 seconds) 

Pick 3 ab exercises and do it in a circuit format (15-25 reps each exercise)

 

 

Day 2

Upper Body Circuit (Rest in between sets: 90 seconds) 

1a) DB Incline Bench Press 3-4 sets of 12-15 reps

1b) DB Rows 3-4 sets of 10-12 reps per arm

 

Lower Body Circuit (Rest in between sets: 90 seconds)

2a) Sumo Squat 3-4 sets of 10-15 reps

2b) Hip Thrusts 3-4 sets of 10-15 reps

 

Shoulder Circuit (Rest in between sets: 60 seconds)

3a) Standing Shoulder Press 2-3 sets of 10-15 reps

3b) Rear Delt Flies 2-3 sets of 12-15 reps

 

4) Side Lunges 3-4 sets of 10-15 reps per leg (Rest in between sets: 60 seconds) 

5) OPTIONAL – Pick whatever arm exercise you want and do 2-4sets – 8-15 reps

 

Day 3

 

1) Trap Bar Deadlifts (Rest in between sets: 120 seconds)

Week 1: 3x8

Week 2: 3x8 (Go heavier than last week)

Week 3: 4x6

Week 4: 4x6 (Go heavier than last week)

 

2) DB Bench Press 3-5 sets of 8-12 reps (Rest: 75 seconds)

3) Bent over Rows 3-5 sets of 8-12 reps (Rest: 75 seconds) 

 

Lower Body Circuit (Rest: 60 seconds) 

4a) Step Ups 3-4 sets of 8-10 reps

4b) Single Leg Deadlifts  3-4 sets of 8-10 reps

 

Upper Body Circuit (Rest: 60 seconds)

5a) Cable Rows 3-4 sets of 12-15 reps

5b) Rear Delt Flies 3-4 sets of 12-15 reps

 

6) Any Plank Variation 2-4x 30sec-1 min  (Rest: 45-60 seconds)