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Beginner Weight Training (Phase #1)
AUDIO TIP
General
Beginner
Barbell
Plan Details
The Beginner Weight Training (Phase #1) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an 8-week, beginner strength training program. It is designed to work all your major muscle groups, three times a week. Workout sessions should take 30-45 minutes depending on training experience. There is a follow-up routine, phase 2, to this program which is basically the same plan with a higher volume (sets x repetitions) for each session. Build a strong base (or foundation) with this plan and progress from here. Again, this program should be performed 3x/week for 8-weeks (24 workouts) before moving to phase 2. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1
Est. 28 min
3 exercises
Barbell Front Squat
3 Sets x 12,10,8 Reps
Barbell Military Press
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 20 Reps
Wed
Workout 3
Est. 27 min
3 exercises
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Fri
Workout 2
Est. 28 min
3 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
