Big Like Bane Beginner 10-Week Strength Program

This program is specially designed to get you started on your muscle and strength-building journey!
Program Description

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 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:

https://macrofactorapp.com/

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.

Program Overview
CoachParis Demersverified coach
LevelBeginner, Novice
GoalPowerbuilding, Bodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length10 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)2
10
Bench Press (Barbell)2
10
Seated Hamstring Curl2
8
Single Arm High Row (Cable)2
10
Lateral Raise (Cable)2
15
--
Day 2
ExerciseSetsReps
Deadlift (Barbell)2
6
Incline Bench Press (Dumbbell)2
10
Seated Row (Cable)2
10
Step-Up (Weighted)2
8
Lateral Raise (Dumbbell)2
15
Day 3
ExerciseSetsReps
Squat (Barbell)2
10
Bent Over Row (Barbell)2
8
Seated Hamstring Curl2
8
Bench Press (Dumbbell)2
10
Lateral Raise (Cable)2
15
--
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)2
10
Bench Press (Barbell)2
10
Seated Hamstring Curl2
8
Single Arm High Row (Cable)2
10
Lateral Raise (Cable)2
15
--
Day 2
ExerciseSetsReps
Deadlift (Barbell)2
6
Incline Bench Press (Dumbbell)2
10
Seated Row (Cable)2
10
Step-Up (Weighted)2
8
Lateral Raise (Dumbbell)2
15
Day 3
ExerciseSetsReps
Squat (Barbell)2
10
Bent Over Row (Barbell)2
8
Seated Hamstring Curl2
8
Bench Press (Dumbbell)2
10
Lateral Raise (Cable)2
15
--
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)3
10
Bench Press (Barbell)3
10
Seated Hamstring Curl3
8
Single Arm High Row (Cable)3
10
Lateral Raise (Cable)3
15
--
Day 2
ExerciseSetsReps
Deadlift (Barbell)3
6
Incline Bench Press (Dumbbell)3
10
Seated Row (Cable)3
10
Step-Up (Weighted)3
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)3
10
Bent Over Row (Barbell)3
8
Seated Hamstring Curl3
8
Bench Press (Dumbbell)3
10
Lateral Raise (Cable)3
15
--
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)3
10
Bench Press (Barbell)3
10
Seated Hamstring Curl3
8
Single Arm High Row (Cable)3
10
Lateral Raise (Cable)3
15
--
Day 2
ExerciseSetsReps
Deadlift (Barbell)3
6
Incline Bench Press (Dumbbell)3
10
Seated Row (Cable)3
10
Step-Up (Weighted)3
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)3
10
Bent Over Row (Barbell)3
8
Seated Hamstring Curl3
8
Bench Press (Dumbbell)3
10
Lateral Raise (Cable)3
15
--
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)4
8
Bench Press (Barbell)4
8
Seated Hamstring Curl3
8
Lat Pulldown3
8
Bicep Curl (Barbell)3
10
Lateral Raise (Cable)3
15
Day 2
ExerciseSetsReps
Deadlift (Barbell)4
5
Incline Bench Press (Dumbbell)3
10
Seated Row (Cable)3
10
Step-Up (Weighted)3
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bent Over Row (Barbell)4
8
Seated Hamstring Curl3
8
Bench Press (Dumbbell)3
10
Tricep Rope Push Down (Cable)3
10
Lateral Raise (Cable)3
12
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)4
6
Bench Press (Barbell)4
6
Seated Hamstring Curl4
8
Lat Pulldown4
8
Bicep Curl (Barbell)3
10
Lateral Raise (Cable)3
15
Day 2
ExerciseSetsReps
Deadlift (Barbell)4
5
Incline Bench Press (Dumbbell)4
10
Seated Row (Cable)4
10
Step-Up (Weighted)4
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bent Over Row (Barbell)4
8
Seated Hamstring Curl4
8
Bench Press (Dumbbell)4
10
Tricep Rope Push Down (Cable)3
10
Lateral Raise (Cable)3
12
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)4
6
Bench Press (Barbell)4
5
Seated Hamstring Curl3
8
Lat Pulldown4
8
Bicep Curl (Barbell)4
10
Lateral Raise (Cable)3
15
Day 2
ExerciseSetsReps
Deadlift (Barbell)4
5
Incline Bench Press (Dumbbell)4
10
Seated Row (Cable)4
10
Step-Up (Weighted)4
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bent Over Row (Barbell)4
8
Seated Hamstring Curl4
8
Bench Press (Dumbbell)4
10
Tricep Rope Push Down (Cable)3
10
Lateral Raise (Cable)3
12
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)4
6
Bench Press (Barbell)4
5
Seated Hamstring Curl4
8
Lat Pulldown4
8
Bicep Curl (Barbell)3
10
Lateral Raise (Cable)3
15
Day 2
ExerciseSetsReps
Deadlift (Barbell)4
5
Incline Bench Press (Dumbbell)4
10
Seated Row (Cable)4
10
Step-Up (Weighted)4
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bent Over Row (Barbell)4
8
Seated Hamstring Curl4
8
Bench Press (Dumbbell)4
10
Tricep Rope Push Down (Cable)3
10
Lateral Raise (Cable)3
12
Week 9
Day 1
ExerciseSetsReps
Squat (Barbell)4
6
Bench Press (Barbell)4
6
Seated Hamstring Curl4
8
Lat Pulldown4
8
Bicep Curl (Barbell)3
10
Lateral Raise (Cable)3
15
Day 2
ExerciseSetsReps
Deadlift (Barbell)4
5
Incline Bench Press (Dumbbell)4
10
Seated Row (Cable)4
10
Step-Up (Weighted)4
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bent Over Row (Barbell)4
8
Seated Hamstring Curl4
8
Bench Press (Dumbbell)4
10
Tricep Rope Push Down (Cable)3
10
Lateral Raise (Cable)3
12
Week 10
Day 1
ExerciseSetsReps
Squat (Barbell)4
6
Bench Press (Barbell)4
5
Seated Hamstring Curl4
8
Lat Pulldown4
8
Bicep Curl (Barbell)3
10
Lateral Raise (Cable)3
15
Day 2
ExerciseSetsReps
Deadlift (Barbell)4
5
Incline Bench Press (Dumbbell)4
10
Seated Row (Cable)4
10
Step-Up (Weighted)4
8
Lateral Raise (Dumbbell)3
15
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bent Over Row (Barbell)4
8
Seated Hamstring Curl4
8
Bench Press (Dumbbell)4
10
Tricep Rope Push Down (Cable)3
10
Lateral Raise (Cable)3
12
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