Beginner 3x Per Week Full Body

Beginner acclimation: 
Uses rep ranges and RPE ranges with slow progression.

Warm-up: 
treadmill, stair master, or bike for 5-10 minutes and do as many light warm up sets prior to working weight sets as needed to feel comfortable.

RPE: 
This means rate of perceived exertion on a scale of 1-10, 10 being maximum meaning you couldn't get another rep. 9, you could maybe do 1 more rep 8, maybe 1-2 more, 7 maybe 2-3 more reps, etc. 7 Should feel fairly easy but you should still feel the muscles beginning to fatigue, 8-9 should feel as though you are getting near failure and 10 should be failure. One key element to look for in the 8-9 range is that the bar speed is slowing down against your will. 

Rep ranges:
 For a given rep range you should choose a weight that will be performed in that rep range at a given RPE rating. So if I prescribe 8 RPE at a rep range of 6-8 then you should hit about 1-2 reps left in the tank within that rep range. This ensures that week to week your weights used are standardized and we can ensure strength progression. If you do a weight and either reach the top of the rep range or exceed it with the given RPE then increase weight so that you choose something that puts you back at the bottom of the prescribed rep range for your next set. If the weight you choose was too easy then that does not count toward one of your two or three scheduled working sets. 

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Week 1

Week 2

Week 3

Week 4

Leg Press

Seated Row (Machine)

Seated Hamstring Curl

Chest Press (Machine)

Lateral Raise (Machine)

Glute Kickback Machine

Full Body (Push Primary)

Hip Thrust (Machine)

Leg Extension

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Underhand Lat Pulldown

Preacher Curl (Machine)

Full Body (Pull Primary)

Seated Row (Cable)

45 Degree Back Extension

Calf Raise (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Full Body (push primary)

Hack Squat

Bench Press (Barbell)

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