Newbie Gains Training Protocol

This is a FREE general program designed for beginners who need more structure in their training routines. A decent mix of free weight and machine movements provides a variety of movements throughout the program. Most implements should be readily available at most gyms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Smith Machine)

Barbell Row

Chest Press (Machine)

Lat Pulldown

Pec Deck (Machine)

Leg Extension

Leg Press

Lunge (Dumbbell)

Lateral Raise (Dumbbell)

AD Press (Smith Machine)

Leg Curl

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

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