Chingy’s Strength Training Program

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio (Zone 2)

Cardio Day

Wide Grip Lat Pulldown

Crossbody Lat Pull Around

Cable bent over row revere grip

Bayesian Curl

Pull Day

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Shoulder Press (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Push Day

Squat (Smith Machine)

Reverse cable fly

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Calf Raise (Machine)

Leg and Shoulder 

Bench Press (Smith Machine)

Pull-Up (Band)

Preacher Curl (Barbell)

Bench Press (Close Grip)

Face Pull

Push Up

Upper Body

Goblet Squat

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Cable Crunch

Russian Twist

Plank

Leg and Core 

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