This program isn't just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. Don’t Worry The following routines will get you back on track in just thirty short Days. Goal: Strength, Hypertrophy, Fat Loss Skill level: Beginner Duration: 4 weeks ( 30 day) Days per week: 3-6
Week 1: Whole in One You’ll begin the program with a full-body training split, meaning you’ll train all bodyparts in each workout . Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover.this makes training Monday, Wednesday and Friday with Saturday and Sunday being rest days. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12.