8-Week Beginner Strength Training Program

This is an 8-Week Beginner Strength Program. This program focuses on building strength and improving your numbers for the squat, bench, and deadlift. The program consists of four training days per week, two being upper body days, and two being lower body days. For three of the training days a percentage of your 1 rep max will be used to determine the weight used on the main movement for those days. On your fourth training day which will be your bench accessory day, an RPE (rate of perceived exertion) scale will be used to determine the weight of your main movement for the day.

The program will also include all of the necessary accessory exercises to help improve your muscular strength of all the muscles involved in the main three movements. The first four weeks will consist of a lower intensity with more emphasis on total training volume. The fifth week will be a scheduled deload week to ensure you are recovered for the last three weeks of training. In the last three weeks total training volume will be reduced but intensity will increase. Basic war-ups will also be provided for both upper and lower body training days.

Strength training can have a significant impact on your nervous system making it difficult to recover. So, in order to get the most out of this program your nutrition and recovery will need to be on point to ensure you are able to adequately recover and perform at your best.

In order to complete this program you will need access to a gym with standard weight training equipment.