Free personalized workout plan
|Beginner (1-2 years)|
|50 minutes/day | 2 days/week | 6 weeks|
|Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body|
Barbells allow you to lift heavy as they provide a fixed resistance. This makes them the number one tool for improving one's strength. This program is for those who are new to barbell training and would like to get to grips with barbells. There are 2 sessions - one focused on muscles of the front of the body and one focused on the muscles of the rear of the body. These 2 sessions are to be performed twice each per week which means you will complete 4 sessions per week. At the beginner stage, repetition is important to allow your body to understand and grasp the movements required to drive and control the movements and we also don't want to complicate training at this stage. Therefore, the exercises remain unchanged throughout the weeks with the only variable being the number of reps you are required to complete. As you grow in confidence, stability and strength you should be capable of lifting heavier and for fewer reps which explains this gradual progression. Once you have completed the 6 weeks you can then move onto Intermediate Barbell Training.
|1. Barbell Squat||3||12||120s|
|2. Barbell Bench Press||3||12||120s|
|3. Barbell Walking Lunge||3||12||120s|
|4. Seated Barbell Military Press||3||12||120s|
|1. Barbell Deadlift||3||12||120s|
|2. Incline Bench Barbell Row||3||12||120s|
|3. Barbell Glute Bridge||3||12||120s|
|4. Barbell Rollout||3||12||120s|
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