Basic Strength Program

Program Description

Progression: Use linear progression with this program. Start light and aim to increase weight 2,5kg every session. When you cannot increase weight in three weeks in row, drop 10% of the weight and start again. If you are workingout three times per week, increase weight every week instead of every session from now on. Focus your energy on three main lifts in every workout and do the accessory excersices at your own discression. If you feel beaten up by the main lifts, go light with accessorie lifts. Example days: tuesday & friday Monday, wednesday & friday Nutrition: Typically you should be on calorie surplus, when you want to make strength gains. Find a calorie calculator and figure out your daily calorie needs basis on your weight goals. Aim to have 1-2g of protein per kg of bodyweight mass daily (if you weight 100kg, eat atleast 100g of protein daily). - 100g of Beef minced meat has about 20g of protein. - 100g of chicken breast has about 26g of protein - average boiled egg has about 7g of protein Drink milk and/or eat cheese for calsium. It will strengthen your bones. Drink 2-3 liters of water daily. Your muscles needs it. A good way to start a day is to have multivitamin tablet with half a litre of water. I strongly suggest you to have 5g of creatin monohydrate daily. It will benefit your muscles and brain health.

Program Overview