Beginner Gym Program - Upper/Lower

To promote consistency in beginner training.
This is essentially a copy of GVS' beginner program but without the fourth day, as three days a week in the gym is enough of a time commitment.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Take all sets to failure.
Rest 2 minutes on each exercise

Bench Press (Dumbbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Dumbbell)

Upper

Warm up for 5 minutes on bike.
Rest 3 minutes between sets

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Lower

Rest 2 minutes between sets, except:
Bench press - 3 minutes
Situps - 60 seconds

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

GHD Sit-Up

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