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One on One Coaching Request -

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Free Beginner Strength Training Program: 

• 2 Days a Week Training Split - 
  • Full Body - Warm Up, Squat 3x8
    • Bulgarian Split Squat 3x6, Leg Extension 2x10
    • Bench 3x8, Overhead Press 3x8, Push Ups 3x10
    • Strength Endurance 3x20 deadbugs superset with 1 minute plank hold. 
  • Full Body - Warm Up, Deadlift 3x8
    • Hip Thrust 3x10, Deficit Reverse Lunge 3x8, Bent Over Barbell Row 3x10
    • Dumbbell Seated Shoulder Press 3x8, Lat Pulldown 3x10
    • Strength Endurance 3x20 deadbugs superset with wall hold for 90 secs.
• 3 Days a Week Training Split -
  • Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
    • Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10
    • Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold. 
  • Upper Body - Warm Up, Bent Over Barbell Row 3x8
    • Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8
    • Strength Endurance Push Ups x Plank
  • Full Body - Warm Up, Squat 3x2-3-4-5
    • Bulgarian Split Squat 3x6, Leg Extension 3x10
    • Bench 3x5, Underhand Grip Cable Pulls 3x8, Tricep Pushdowns 3x8, Seated Lateral Raises 3x10
• 4 Days a Week Training Split - 
  • Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
    • Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10
    • Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold. 
  • Upper Body - Warm Up, Bench Press 3x5
    • Underhand Grip Cable Pulls 3x8, Tricep Push down/Tricep Dips 3x8, Overhead Press/Dumbbell Press 3x8, Leaning lateral raise with cable 3x8 a side
    • Strength Endurance 3x 1 minute plank superset with 15 push ups. 
  • Lower Body - Jump Squat 3x2, Warm Up, Squat 3x5-6
    • Bulgarian Split Squat 3x6, Leg Press 3x8, Leg Extension 3x1
    • Strength Endurance 3x30 second or more wall hold, 3x20 deadbugs. 
  • Upper Body - Warm Up, Bent Over Barbell Row 3x8
    • Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8
    • Strength Endurance Push Ups x Plank