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.



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

3 x 10 push ups + 1 min cardio

Warm Up 3Xplank + 1min on the bike

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