Beginners Strength Split

 

This Is a Basic Beginner Split For Building A Base Level Of Strength using the equipment on offer in the Southern Boulder Gym or any gym with limited equipment.  Note this has no stretching in the plan as it is just a weights scheme but I would suggest you allow at least 10-15 min per session to stretch even if you have to loose a couple of sets because muscles not functioning properly are not going to lift much weight, also keep in mind that this is a program that was put together with the weaknesses, strengths and goals of a particular client so it may need to be changed to suit you.  Also this does not have much of a cardio focus that will be happening in the clients own time because again a good cardio base will allow better recovery and in turn better lifting.

For those starting out a split just means the way that the exercises are broken down between days or this I have put in both a 2day split and a 3 day split of weights so either a Pull, Push Legs Split or A Upper / Lower Body split, allowing to work different muscle groups on different days allowing for recovery and keeping mainly with big compound lifts for the widest benefit to a beginner lifter.

Southern Boulder Gym

Feel Free To Copy tweak and use this split for your own training ( we will use it for around 4 weeks to see how it works for the individual have a deload week then adapt for the next cycle)

PDF Attatched At The End Of The Page


Push, Pull, Legs

3 x10 leg raises + 1 min row

Pull

1

 2

3

4

T bar Row3-4sets

12 reps        kg

10reps         kg

8reps       kg

8reps      kg

Chin Ups3-4sets

MAX

MAX

MAX+5kg

MAX+5kg

Bent over row3sets

15reps         kg

12reps         kg

10reps      kg

8reps       kg

Facepulls +shrugs or Upright Rows+Curls 3 sets

15+10 Reps

KG

15+10 Reps
KG

12+10reps
KG

12+10 Reps
KG


3 x 10 push ups + 1 min cardio

Push

1

2

3

4

Bench3-4sets

10 reps        kg

8reps         kg

6reps       kg

4reps      kg

Incline Bench or DB Press 3-4sets

12reps         kg

10reps         kg

10reps       kg

8reps       kg

Over Head Press 3sets

15reps         kg

12reps         kg

10reps      kg

8reps       kg

Close Grip Bench or Flys+Front Raise+Tricep Ext 3sets

10+10+10Repor 15 rep

KG

10+10+10Rep
12rep
KG

10+10+10reps
10 rep
KG

10+10+10Reps
8rep
KG


Warm Up 3Xplank + 1min on the bike

LEGS

1

2

3

4

Front squat 3 sets

15 reps        kg

12reps         kg

12reps       kg

10reps      kg

Back Squat  3-4

10reps         kg

8reps         kg

6reps       kg

4reps       kg

Deadlift 3-4 sets

10reps         kg

8reps         kg

6reps      kg

4reps       kg

Jumps + Block Pulls or band deadlifts 3 sets

5+5Repor

 10 rep

KG

5+5Rep
10rep
KG

5+5reps
8 rep
KG

5+5Reps
8rep
KG


Upper Body Lower Body
Warm up 3 plank + 1 min row

Upper Body

1

2

3

4

Bench Press 3-4sets

10 reps        kg

8reps         kg

6reps       kg

4reps      kg

T Bar Row3-4sets

12reps         kg

10reps         kg

10reps       kg

8reps       kg

Chins

MAX Reps

MAX REps

Max Reps+5

Max Reps +5

Close Grip Bench or Over Head Press

12 rep

KG

10rep
KG

8 rep
KG

6 reps
KG

 

Program PDF