Big Like Bane Beginner 10-Week Strength Program
This program is specially designed to get you started on your muscle and strength-building journey!
Overview
Many people make a huge mistake when starting out in the gym: they fail to take the time needed to build a solid foundation of muscle mass, connective tissue resilience, and solid lifting technique. That's why I created this training program, to give you the best possible start to your lifting career.
This program starts off easy, which is exactly what beginner lifters need. You don’t need to train insanely hard right off the bat to start seeing great results. As the weeks progress and you get stronger and more comfortable with the lifts, the program itself will become more challenging, so you can consistently see great strength and muscle gains!
To see the best possible results from this program, you'll want to be eating in a slight calorie surplus while getting in an adequate amount of protein, so that your body has the fuel it needs to properly recover, adapt, and grow in response to the stress and stimulus of your workouts.
This is why, as you follow this program, I recommend you use the digital diet coach and macro tracking app Macrofactor. It will tell you exactly what you need to be eating to see the best possible results from this training plan.
Make sure to use the affiliate code “Demers” when you sign up for Macrofactor to get your first two weeks free!
The Macrofactor download link can be found below:
To successfully follow this program, it’s important to understand some key concepts:
1. Reps In Reserve (RIR):
RIR is a training approach where you stop a set when you think you could do a certain number of additional reps before failure. For example, if you’re doing a set with an RIR of 2, you should stop when you feel you could only do two more reps. This method helps in managing fatigue and ensuring you're training hard enough without overdoing it.
2. Gauging Training Intensity:
You should be able to notice certain signs indicating you’re training with the right intensity. As you near the end of each set, your reps should become more challenging, and the speed of your movements may slow down. You might also experience a burning sensation in the muscles being worked and feel a 'pump' in those muscles after completing a set. The lower the RIR of your set the more intense and noticeable these indicators should be.
3. Warm-Up Sets:
Before each working set, perform one or two warm up sets with a lighter weight. These sets should be the same number of reps as your working sets but are not included in the total set count for the exercise. The warm-up sets are crucial for preparing your muscles and joints, reducing the risk of injury.
4. Rest Between Sets:
This program doesn’t specify exact rest times as different exercises and days might require different recovery periods. The key is to rest sufficiently between sets so that fatigue from the previous set doesn’t drastically impair your performance in the next. Ensure you’re not still out of breath or feeling excessive burning in your muscles before starting the next set. Rest times might vary depending on the day and the intensity of the exercise, so listen to your body and take enough time to recover adequately.
Understanding and applying these principles will help you get the most out of this strength and muscle-building program. Remember, consistent and smart training, combined with proper nutrition and rest, is crucial for effective results.
Who it's for
Reviews
The program is great but it could be a little better by just adding exercise for tricep and bicep
Before I started this program, I used to be just a regular person, nothing special. Now - all of my old friends whom I by accident meet on the streets, saying a lot of compliments about my body! Long story short - this program will not literally make you a Bane if you pass through it only once, but definitely make you bigger and stronger!
Only got one more workout to go. Thoroughly enjoyed. Easy to follow, didn't have any exercises my gym couldn't accommodate. Enough variety to avoid boredom.
Good program. The intensity grows over time, all major muscles covered, maybe should be a bit more arms
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 10 reps | @6 |
| 2 | Bench Press (Barbell) | 2 | 10 reps | @6 |
| 3 | Seated Hamstring Curl | 2 | 8 reps | @6 |
| 4 | Single Arm High Row (Cable) | 2 | 10 reps | @6 |
| 5 | Lateral Raise (Cable) | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 6 reps | @6 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @6 |
| 3 | Seated Row (Cable) | 2 | 10 reps | @6 |
| 4 | Step-Up (Weighted) | 2 | 8 reps | @6 |
| 5 | Lateral Raise (Dumbbell) | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 10 reps | @6 |
| 2 | Bent Over Row (Barbell) | 2 | 8 reps | @6 |
| 3 | Seated Hamstring Curl | 2 | 8 reps | @6 |
| 4 | Bench Press (Dumbbell) | 2 | 10 reps | @6 |
| 5 | Lateral Raise (Cable) | 2 | 15 reps | @7 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Big Like Bane Beginner 10-Week Strength Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Big Like Bane Beginner 10-Week Strength Program is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Big Like Bane Beginner 10-Week Strength Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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