logo
BoostcampPNG
Basic 4-Day Upper Lower (Strength Training, Beginner-Novice)
by Matthew R.
1 athletes joined
Program Description
Made for my partner, Haley, with the goal to have fun liftin some weights at home. This weekly routine is also a fine option for beginners and novices with access to a barbell and your standard community fitness center equipment (lat pulldown, cable stack, leg extension/curl, dumbbells). I recommend, for complete beginners or anyone coming back after time away from lifting, starting with very light weights and slowly progressing from there week by week. This will give your body time to adapt (or readapt) safely and will reduce your injury risk by the time you've added enough weight to truly push your limits. Practice patience, responsibility, and consistency. The overall volume and exercise selection is quite tolerable and should be fine for most people starting out. Be sure to monitor your recovery as the weights get heavier. You might find some areas get sore and stay sore much more than other areas. In this case, subtract 1-2 sets from the delicate muscle group and see how it feels. Likewise, if an area hasn't progressed at all for multiple weeks of solid training and recovers well, consider adding 1-2 sets to more resilient/stubborn muscle groups, or using exercises that load that muscle group more in a deeper stretch.
Program Overview
Level
Novice, Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jun 25, 2024 04:42
Last Edited
Jul 07, 2024 12:41
down_app
Week 1
1 / 1 Weeks
Day 4
1
Bench Press (Wide Grip)
2 Sets
2 Sets
5-8 Reps
5-8 Reps
@9
@10
2
Overhead Press (Barbell)
2 Sets
5-8 Reps
@10
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4A
Tricep Pushdown (Cable)
3 Sets
8-20 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
@10
Day 3
1
Squat (Paused)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
3
Leg Extension
3 Sets
8-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Squat (Paused)
3 Sets
8 Reps
3
Leg Curl
2 Sets
8-15 Reps
@10
Day 2
1
Bench Press (Close Grip)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Overhead Press (Barbell)
2 Sets
8-10 Reps
@10
3
Lat Pulldown
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
4A
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
@10
4B
Bicep Curl (Dumbbell)
3 Sets
6-15 Reps
@10