All Pro's Simple Beginners Routine w/ Warmups

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

You will do 3 work outs per week on non-consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your light work out, use 20% less weight.

-You only need to do the warm up sets for the FIRST THREE exercises. The rest of the exercises you can just do two sets of your full sets weight.
-Do a light warm up with 1/4 of your work sets weight.
-Do a medium warm up with 1/2 of your work sets weight.
-Do 2 work sets with the same weight. Choose a starting weight and start light.
- Bicep curls, Lat pull downs and Incline bench press are only added so that users can do them from Cycle 3 or 4 and onwards.

You will be running this program on a five week cycle as follows:
The first week do 8 reps of every set.
The second week do 9 reps of every set.
The third week do 10 reps of every set.
The fourth week do 11 reps of every set.
The fifth week do 12 reps of every set.

If you got all of the required reps on the heavy day of the fifth week then increase the weight by 10% when you do your next 8rep week and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight for the exercise that you were unable to lift 2x 12 of. You shouldn't need more than 30 seconds rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non-weight training days.

Week 1
Day 1 = Heavy 100% 2x 8 (not including warmups)
Day 2 = Medium 90% 2x 8
Day 3 = Light 80% 2x 8

Week 2
Day 1 = Heavy 100% 2x 9 (not including warmups)
Day 2 = Medium 90% 2x 9
Day 3 = Light 80% 2x 9

Week 3
Day 1 = Heavy 100% 2x 10 (not including warmups)
Day 2 = Medium 90% 2x 10
Day 3 = Light 80% 2x 10

Week 4
Day 1 = Heavy 100% 2x 11 (not including warmups)
Day 2 = Medium 90% 2x 11
Day 3 = Light 80% 2x 11

Week 5
TEST DAY = Day 1
Day 1 = Heavy 100% 2x 12 (not including warmups)
Day 2 = Medium 90% 2x 12
Day 3 = Light 80% 2x 12

If you pass a lift, then the next cycle you increase all weights by 10% and start again. Leave the weight the same if you don't pass.

Monday
Wednesday
Friday

Heavy Day 18 exercises, 1 hr 18 mins

Barbell Squat	1x8 reps	rest: 20s
Barbell Squat	1x8 reps	rest: 50s
Barbell Squat	2x8 reps	rest: 80s
Barbell Bench Press	1x8 reps	rest: 20s
Barbell Bench Press	1x8 reps	rest: 50s
Barbell Bench Press	2x8 reps	rest: 80s
Barbell Bent-Over Row	1x8 reps	rest: 20s
Barbell Bent-Over Row	1x8 reps	rest: 50s
Barbell Bent-Over Row	2x8 reps	rest: 80s
Barbell Shoulder Press	1x8 reps	rest: 30s
Barbell Shoulder Press	2x8 reps	rest: 80s
Barbell Stiff-Leg Deadlift	1x8 reps	rest: 30s
Barbell Stiff-Leg Deadlift	2x8 reps	rest: 80s
Barbell Upright Row	2x8 reps	rest: 80s
Machine Calf Raise	2x8 reps	rest: 80s
Barbell Curl	2x8 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 80s
Dumbbell Incline Bench Press	2x8 reps	rest: 80s

Medium Day 18 exercises, 1 hr 18 mins

Barbell Squat	1x8 reps	rest: 20s
Barbell Squat	1x8 reps	rest: 50s
Barbell Squat	2x8 reps	rest: 80s
Barbell Bench Press	1x8 reps	rest: 20s
Barbell Bench Press	1x8 reps	rest: 50s
Barbell Bench Press	2x8 reps	rest: 80s
Barbell Bent-Over Row	1x8 reps	rest: 20s
Barbell Bent-Over Row	1x8 reps	rest: 50s
Barbell Bent-Over Row	2x8 reps	rest: 80s
Barbell Shoulder Press	1x8 reps	rest: 30s
Barbell Shoulder Press	2x8 reps	rest: 80s
Barbell Stiff-Leg Deadlift	1x8 reps	rest: 30s
Barbell Stiff-Leg Deadlift	2x8 reps	rest: 80s
Barbell Upright Row	2x8 reps	rest: 80s
Machine Calf Raise	2x8 reps	rest: 80s
Barbell Curl	2x8 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 80s
Dumbbell Incline Bench Press	2x8 reps	rest: 80s

Light Day 18 exercises, 1 hr 24 mins

Barbell Squat	1x8 reps	rest: 20s
Barbell Squat	1x8 reps	rest: 50s
Barbell Squat	2x8 reps	rest: 80s
Barbell Bench Press	1x8 reps	rest: 20s
Barbell Bench Press	1x8 reps	rest: 50s
Barbell Bench Press	2x8 reps	rest: 80s
Barbell Bent-Over Row	1x8 reps	rest: 20s
Barbell Bent-Over Row	2x8 reps	rest: 50s
Barbell Bent-Over Row	2x8 reps	rest: 80s
Barbell Shoulder Press	1x8 reps	rest: 20s
Barbell Shoulder Press	3x8 reps	rest: 80s
Barbell Stiff-Leg Deadlift	2x8 reps	rest: 20s
Barbell Stiff-Leg Deadlift	2x8 reps	rest: 80s
Barbell Upright Row	3x8 reps	rest: 80s
Machine Calf Raise	2x8 reps	rest: 80s
Barbell Curl	2x8 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 80s
Dumbbell Incline Bench Press	2x8 reps	rest: 80s