Malone Beginner Strength

This program is for those who are looking for a resistance program but don’t know where to start or do not have a lot of equipment. You don’t need a full gym to workout. I did add a few exercises that require a resistance band. Also, as with any workout, scale it for your own training. Some people are stronger than others. There is no one size fits all. 

This will be a 3 times a week program.  The best way to approach is to have a day off between workouts. (Ex Day 1 Monday, Day 2 Wednesday, Day 3 Friday). The off days can be completely off or cardio of choice, stretching, mobility work, etc) 

Weeks 1-4 will increase in reps slightly. 
Week 5 will be a recovery week
Weeks 6-8 will increase the sets and reps slightly 
The gradual progression is a smart way to approach any plan. Don’t dive into the deep end right away. You need to ease it but it’s worth it. 

Always consult your physician before starting a workout plan. 

Enjoy and hopefully this gets out started in the right direction of fitness.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Bodyweight)

Push Up

Lunge (Bodyweight)

Inverted Row

Lying Leg Raise

Full Body A

Band Lateral Walk

Band Pull Apart

Hip Thrust (Bodyweight)

Pike Push Up

Plank

Full Body B

Standing Pullover (Cable)

Mountain Climber

Side Plank

Face Pull

Oblique Crunch

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