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Increase Strength: Best Workout For Beginners

by Gabriello Ianniruberto January 05, 2018

Increase Strength: Best Workout For Beginners

So you've decided to make losing weight one of your new year's resolutions - awesome. Getting started on a new workout program and a clean diet is the first step to losing weight, building muscle and implementing the process as a complete lifestyle change. 


The most important aspect to consider is creating a workout plan that will align with your goals, and take into consideration progressive overload.

Progressive overload is simple in nature, yet can be difficult to implement properly. The goal of any workout program is to enable constant and consistent progress, without injury. Creating a workout plan that is balanced, and emphasizes strength, conditioning and mobility are essential.

The following workout follows traditional principles of strength and progressive overload. This program will enable you to build muscle, lose weight and improve cardiovascular endurance - without risking injury.

Schedule and Workout Plan:

  • Day 1: Upper Build
  • Day 2: Lower Build
  • Day 3: Off
  • Day 4: Upper Tone
  • Day 5: Lower Tone
  • Day 6: Off
  • Day 7: Off

DAY 1

REPS

SETS

*TEMPO

**RBS

Overhead Press

8

3

21X0

90

Neutral Grip Pulldown

8

3

3101

90

Incline Bench

6

4

2010

90

Upright Row

8

3

2110

90

Dips

6

4

21X0

90

*Take some time to review the tempo explanation found here.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.

DAY 2

REPS

SETS

TEMPO

RBS

High Bar Back Squat

6

4

3111

90

Deadlift

6

4

11X1

90

Bulgarian Lunge

8

3

2010

90

Quadriceps Extension

12

3

2110

60

Hamstring Curl

12

3

2110

60

Standing Calf Raise

8

3

21X0

60


DAY 4

REPS

SETS

TEMPO

RBS

Incline Bench Press

12

3

21X0

120

Bent Over Row

8

5

10X0

120

DB Overhead Press

12

3

20X0

120

Standing Clean

12

4

2110

120

Dips

8

4

21X0

120


DAY 5

REPS

SETS

TEMPO

RBS

Goblet Squat

12

3

3111

120

Romanian Deadlift

12

3

11X1

120

Step Ups

8

3

2010

120

Quadriceps Extension

12

3

2110

120

Hamstring Curl

12

3

2110

120

Standing Calf Raise

8

3

21X0

60


At first glance, this program may seem a little daunting but this program is simple and effective. Keep in mind that this program is only for one week. In order to maintain and track progress, you can implement set cycles.

How to Progress

Progressing in strength can be done through set cycling. Take your first exercise for example.

DAY 1

REPS

SETS

TEMPO

RBS

Overhead Press

8

3

21X0

90


After 1-2 weeks of performing this exercise with the same reps and sets progression will come with increasing the weight and cycling the set scheme. One of the most effective ways to do this is to change your workout to a 6x4 rather than an 8x3. Your workout would then look like this.

DAY 1

REPS

SETS

TEMPO

RBS

Overhead Press

6

4

21X0

120


This does not increase the total rep count in any way. Notice you are still completing 24 total repetitions, yet it is broken down into four sets with more rest. Increase the weight for 1-2 weeks using this set scheme and then bounce back to an 8x3 pattern for the same weight the following cycle.

To take full advantage of your workouts be sure you are recovering quickly and effectively. At Atomic Strength, we created a powerful post-workout recovery tool to limit soreness, increase recovery, decrease inflammation and hydrate muscles. Find Fallout here.




Gabriello Ianniruberto
Gabriello Ianniruberto

Author


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