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Starter Base Strength Minimalist Program
by Ethan MacLean
36 athletes joined
Program Description
Build some base strength and size with this 3 day full body beginner to novice strength program. Workout Weekly Schedule: Day 1 Full Body Workout Day 2 Rest Day 3 Full Body Workout Day 4 Rest Day 5 Full Body Workout Day 6 Rest Day 7 Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Either add weight every session or start on the lower rep range then progress in more reps until on the highest rep, then add weight and repeat. For Example: On a 1x4-6 1x6-10 Week 1 Bench press 1x4 135lb 1x6 125lb Week 2 Bench press 1x6 135lb 1x8 125lb Week 3 Bench press 1x4 145lb 1x8 135lb Week 4 Bench press 1x6 145lb 1x10 135lb Week 5 Bench press 1x6 150lb 1x6 145lb Week 6 Bench press 1x4 160lb 1x8 140lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 06, 2024 06:06
Last Edited
May 29, 2024 02:30
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lunge (Dumbbell)
2 Sets
6-10 Reps
4A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
4B
Skull Crusher
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Overhead Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
4A
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
4A
Tricep Extension (Barbell)
2 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps