Functional Adaptation 4 Weeks - ALL BEGINNERS

Google Sheet Workout Export

By Pedro Bernardes

Experience Beginner (1-2 years)
Time 67 minutes/day | 2 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This is THE FIRST training that ALL BEGINNERS in resistance training should do (and for those who already have some experience but do not train for more than 6 months).

Physiological effect: Morphological and metabolic gains.  Increase in intra and inter major muscle coordination results in increase recruiting muscle fibers.

Training characteristics: Full body workout to increase body and movement awareness resulting in a gain of coordination and strength. Preferably use full range of motion.

Gains of strength can be very fast in the first 4/8 weeks. You can do one heavy workout and the next, even with the same load, it feels like you could put more into it. Please don't. Your muscles might withstand the load increase but your other structures like tendons and joints might not. That is why, even in experienced athletes, you should have an adaptation phase with in the same microcycle (or week). Only increase your load once every 2 workouts.

Rest between workout days: 48 to 72 hours - Example: Workout Monday and Thursday.

Rest between Sets and Exercises: Varies between weeks but it's always the same between Sets and Exercises.

Load: Between 60 to 65% of 1 Maximal Repetition (1MR) - How do I find this? You don't. Not directly, at least right now. 1MR direct determination protocol is to demanding for Beginners at this level. And also changes almost every week (especially n the beginning). But you can find the ideal load to work with. In your first workout try do put as much load as you can do with 12 Reps (no more, no less). It's natural you don't get ir right the firs Set. If you over or under reach on the first Set try to get it right on the second. Then you work your way up in the next weeks.


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Description

Week 1 Overview

Day 1:

Rest

Day 3:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.45 Degree Leg Press
2 sets12 reps60s
2.Seated Leg Curl
2 sets12 reps60s
3.Thigh Abductor
2 sets12 reps60s
4.Thigh Adductor
2 sets12 reps60s
5.Lat Pulldown

See Exercise Notes

2 sets12 reps60s
6.Standing Cable Chest Press

See Exercise Notes

2 sets12 reps60s
7.Dumbbell Lateral Raise
2 sets12 reps60s
8.Crunches
2 sets12 reps60s
9.Barbell Deadlift

See Exercise Notes

2 sets15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.45 Degree Leg Press
2 sets12 reps60s
2.Seated Leg Curl
2 sets12 reps60s
3.Thigh Abductor
2 sets12 reps60s
4.Thigh Adductor
2 sets12 reps60s
5.Lat Pulldown

See Exercise Notes

2 sets12 reps60s
6.Standing Cable Chest Press

See Exercise Notes

2 sets12 reps60s
7.Dumbbell Lateral Raise
2 sets12 reps60s
8.Crunches
2 sets12 reps60s
9.Barbell Deadlift

See Exercise Notes

2 sets15 reps60s

Date Created: 12/4/2018, UTC


Last Updated: 8/17/2020, UTC





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