Novice Strength and Fitness

The program has been designed for a beginner trainee  to build a well rounded base level of strength and cardio fitness.  

It has been inspired by both Starting Strength and Tactical Barbell.

Trainees should review Starting Strength's novice programming guidance prior to commencing.  This includes guidance on safety and progressions.

After week 4 trainees should take a de-load week.  
The program can then be repeated if desired.

4 weeks.  5 days per week.  
2 days per week adapted from Starting Strength
2 days per week zone 2 cardio
1 day per week conditioning with kettlebell swings


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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Bodyweight Row

Cardio (Zone 2)

Overhead Press (Barbell)

Chin-Up (Assisted)

Alternating Single Arm Kettlebell Swings

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