This workout program is designed for an individual who has little to no prior experience in weight training. This program will help your body develop muscle and endurance without stressing your body. Stick with this program for 8-12 weeks or until you feel you are ready for the next program. 

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Keep reps between 4-7 for strength and 8-15 for mass

Monday Chest and Abs

Chest

Bench Press: 3 sets 4-7 or 8-10 reps

Decline Butterfly Press: 3 sets 4-7 or 8-10 reps

Incline Butterfly Press: 3 sets 4-7 or 8-10 reps

Abs: 3-6 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Bicycle Kicks: 20-30 reps

Tuesday Back and Calves

Back

Deadlifts: 3 sets 4-7 or 8-10 reps

Barbell Row: 3 sets 4-7 or 8-10 reps

Dumbbell Row: 3 sets 4-7 or 8-10 reps

Mid Row: 3 sets 4-7 or 8-10 reps 

Calves: 

Seated or Standing Calve Raises: (toes facing forward) 3 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing inward) 3 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 3 sets 4-7 or 8-12 reps

Wednesday Shoulders and Abs

Shoulder Press: 3 sets 4-7 or 8-10 reps

Front Lateral Raises: 3 sets 4-7 or 8-10 reps

Side Lateral Raises: 3 sets 4-7 or 8-10 reps

Barbell Upright Row: 3 sets 4-7 or 8-10 reps

Abs: 3-6 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Bicycle Kicks: 20-30 reps

Thursday Arms

1 .Barbell Curls: 3 sets 4-7 or 8-10 reps

2. Overhead Tricep Extension: 3 sets 4-7 or 8-10 reps

1. Dumbbell Alternate Curls: 3 sets 4-7 or 8-10 reps

2. Barbell Tricep Extension: 3 sets 4-6 or 8-10 reps

1. Dumbbell Hammer Curls: 3 sets 4-6 or 8-10 reps

2. Cable Pushdown: 3 sets 4-6 or 8-10 reps

Friday Legs and Abs

Squats: 4 sets 4-6 or 8-10 reps

Dumbbell Lunges: 4 sets 4-6 or 8-10 reps

Romanian Deadlifts: 4 sets 4-6 or 8-10 reps

Seated or Standing Calve Raises: (toes facing forward) 3 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing inward) 3 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 3 sets 4-7 or 8-12 reps

Abs: 3-6 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Bicycle Kicks: 20-30 reps

Warm Up Sets

Warming Up For Strength (1-6 reps)

Warm up set 1: 6 reps Warm up set 2: 4 reps Warm up set 3: 2 reps

Warming Up For Mass (8-15 reps)

Warm up set 1: 6 reps Warm up set 2: 4 reps