Basic Program

The Basic Program is an 8-week strength training journey designed for those ready to build a solid foundation. Comprising three sessions per week, you'll focus on upper body, core and lower body, and full-body workouts, utilizing a mix of machines and bodyweight exercises. Each session targets key muscle groups with a blend of supersets and traditional sets, ensuring you maximize your time in the gym. Perfect for beginners and those looking to refine their technique, this program will help you increase strength and endurance while setting the stage for future fitness goals. Get ready to elevate your training!

Basic 3 day per week upper lower split program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Find a good starting point. Aim to be able to do 3 more reps at the end of each set.

Seated Row (Cable)

Chest Press (Machine)

Lat Pulldown

Upper Body

The first three exercises are to be done one after the other, three times through. 

Leg Press

Core and Lower

Aim for 1-2 min between each set. Maybe set a timer on your phone and just breathe.

Face Pull

Shoulder Press (Machine)

Goblet Squat

Full Body

Add 2.5-5lb or 5% of the weight used last week (where possible)

Do the warm up. Then add 2.5-5lb or 5% to the weight used last week. 

Add 2.5-5lb to the weight used last week. 

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