Matt's Old Man NLP

This program serves as a novice linear progression for someone who is doing moderate cardio Tuesdays and Thursdays and a slightly more on Saturdays. It's meant to slot nicely into the week without the other days pre-tiring the doer for the gym sessions.

Add 5 lbs each day so long as you're hitting target. 


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Week 1

Week 2

Squat (Barbell)

Bench Press (Barbell)

Cable Low Row

Bicep Curl (Dumbbell)

Monday A

Goblet Squat

Overhead Press (Dumbbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Wednesday A

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Friday A

Tricep Rope Push Down (Cable)

Monday B

Face Pull

Wednesday B

Friday B

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