Gimli strength

It's a simple beginner/novice garage gym program that uses a rack, bar, cables (which can be supplemented for bands or something which can be bought online). 

Aim is simple - short workouts, whole body 3x weekly. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

For big lifts, use same weight for early sets and reduce reps each set, then aim for 1-3 rep top set

Bench Press (Barbell)

Face Pull

Squat (Barbell)

Bird Dog

Deadlift (Barbell)

Seated Row (Cable)

Military Press (Barbell)

Good Morning

Lunge (Kettlebell)

Hip Thrust (Barbell)

Reduce weight to 50% on all lifts - focus on movement quality, recovery, and technique. 

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