The Golden Age: Beginner Hypertrophy

To train beginners to:
1. Learn how to push themselves in the gym and realize that quality matters more than quantity
2. Build coordination and skill on key movement types to properly engage the target muscle (compounds AND isolations. Free weight AND Machines)
3. Make the gym an enjoyable habit instead of a chore
4. Dissolve any social anxiety around the gym by gaining confidence in fitness experience
5. Educate beginners to a degree where they become capable of  creating their own programs based on their goals

Here's an FAQ filled with topics I think are important for all beginners to know. Read before running this program
https://docs.google.com/document/d/1UVE0NqfoeSHVPKcBgFQFBniDCck67oDx24rczPErKWI/edit?usp=sharing

This program is meant to be run for approximately the first 3 months of a completely new trainee. However, as a beginner, you can keep milking this program dry for many more months. I don't make anything I wouldn't do personally. I would see gains running this exact same program.

The program is a 4x a week torso/limb split. That's a fancy way of saying chest, back, and shoulders one day then legs and arms the other day. A traditional upper lower is perfectly fine, but there's simply more muscles to stimulate in the upper body. Switching arms to leg day works because the arms already don't get a good stimulus from pushing and pulling exercises, so they will very likely be recovered. If your biceps are sore from your back work, I have bad news for you-your form is probably bad. Also, by rewarding leg work with fun arm work, it will make sure you don't become a leg day skipper.

One set of days must be done back to back. The other days CAN be done back to back but do not have to be done back to back. This is to allow flexibility in schedule, as it's likely beginners will at some point be unable to commit to a session for any given reason.

This program is built for time efficiency with a selection of antagonistic supersets so the time commitment to the gym feels less daunting for beginners. If access to equipment is harder to come by in your gym, just split up the superset and do the exercises individually. Not a big deal, it will just take a bit longer.

Rep ranges aren't a huge deal. Anywhere between 5-20 is going to work about just as well if you train hard. The rep ranges in the program are suggestions, not rules.

Suggested days: Any combination works as long as the number of rest days in between are the same
M: Rest
T: Torso 1
W: Limb 1
Th: Rest
F: Rest
Sat: Torso 2
Sun: Limb 2

or

M: Rest
T: Torso 1
W: Rest
Th: Limb 1
F: Rest
Sat: Torso 2
Sun: Limb 2

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Torso 1

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Limbs 1

Reverse Pec Deck

Torso 2

High Bar Squat (Barbell)

Limbs 2

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