Deep Water - Beginner

This is not a beginner-friendly program. Don’t let the low percentages fool you. The program is incredibly intense. 

This is the first part in a Beginner—>Intermediate—>Advanced progression

The largest change throughout the 6 weeks is the prescribed rest period between sets. Rest periods are as follows:

Week 1-2: 4min
Week 3-4: 3min
Week 5-6: 2min

Good luck!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Squat (Barbell)

Lunge (Barbell)

Sit Up

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Clean Pull

Shrug (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Push Press (Barbell)

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Push Up

Cardio (LISS)

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