Beginner to barbell

Welcome to your 8 week programme, designed to take you from your couch to lifting weights confidently in the gym.

The first four weeks of this programme will be best performed at home, as during this time you will effectively learn techniques for the exercises and you will feel more comfortable learning this in a safe environment. For the second part of the programme weeks 5-8, you will move into a gym. During your first 4 weeks, it would be advisable for you to visit gyms and do a light cardio session (just working around the machines and performing 5-10 minutes on each) in order to get a feel for the gym. The last thing you want is a membership in a place which doesn’t work for you.

If you find yourself a little unsure of your technique, please post a video of you performing it to the Facebook group and I will feedback to you

Week 1

Day 1

	Day 1 Welcome to your first session, we are taking it nice and easy today to ensure you’re not too sore. If you want to understand why your muscles may get sore, read this post.
1.	Squat 12 REPS // 3 SETS // 60s REST Video
2.	Single Arm DB Row 10 REPS EA // 3 SETS // 60s REST Video
3.	Reverse Lunge 12 REPS EL // 3 SETS //90s REST Video
4.	Plank 3 SETS // Hold for as long as you can, time it and try to beat on the next set Video

Day 2

	Day 2 Welcome back, I hope you’re ready to continue on todays programme
1.	Glute Bridge 10 REPS // 4 SETS // 60s REST Video
2.	Hip Thrust 10 REPS // 3 SETS // 60s REST Video
3.	Press Up 6-8 REPS // 3 SETS //90s REST Video
4.	Lateral Raise 2 SETS // 12 REPS // 45s REST Video
5.	V Sit hold 2 SETS // Hold for as long as you can, time it and try to beat on the next set Video

Day 3

	Day 3 Phew, we made it. Make sure you soak in some Epsom salts after the work you’ve put in this week
1.	Deadlift 8 REPS // 3 SETS // 60s REST Video
2.	Floor Press 10 REPS // 2 SETS // 60s REST Video
3.	Goblet Squat 12 REPS // 3 SETS //60s REST Video
4.	Mini Conditioning Circuit AMRAP in 120s. Record your reps to beat next time Thrusters X5, Burpees X5 Video

Week 2

Day 1

	Day 1 Welcome back, I hope you’re ready for another successful week!
1.	DB Squat 12 REPS // 3 SETS // 60s REST Video
2.	Bulgarian Split Squat 6-8 REPS EL // 2 SETS // 60s REST Video
3.	Bent Over Row 10 REPS // 3 SETS //45s REST Video
4.	I’ve put this superset in this same column as it’s the first time you have seen a super set. You perform the reps of exercise A back to back with the reps of exercise B. You then take your rest. In a superset, you will always complete the same amount of sets for both exercises. A. Good morning 12 REPS B. Single Leg Romaninan Deadlift 8 REPS EL// 3 SETS //90s REST Video

Day 2

	Day 2
1.	Overhead press 10-12 REPS // 3 SETS // 60s REST Video
2.	Walking lunges 8 REPS EL // 3 SETS // 60s REST Video
3.	Seated face pull 10 REPS // 3 SETS //45s REST Video
4.	Plank 45s // 3 SETS //90s REST Video

Day 3

	Day 3 Another week done, another week closer to your goals!
1.	Thruster 10 REPS // 3 SETS // 60s REST Video
2.	Press Up 8 REPS // 3 SETS // 60s REST Video
3.	Romanian Deadlift 12 REPS // 3 SETS //60s REST Video
4.	Single Leg Hip thrust 10 REPS EL // 3 SETS //60s REST Video
5.	Mini Conditioning Circuit AMRAP in 120s. Beat last weeks reps & record your reps to beat next time Thrusters X5, Burpees X5 Video

Week 3

Day 1

	Day 1
1a.	Banded Hip Thrust 10 REPS – SUPERSET Video
1b.	Hip Abduction 20 REPS // 3 SETS // 60s REST Video
2.	Deadlift 12 REPS // 3 SETS // 45s REST Video
3.	Side Lunge 8 REPS EL // 2 SETS // 90s REST Video
4.	Single Arm DB Row 10 REPS EA // 3 SETS // 60s REST Video
5.	V Sit Hold 60s // 3 SETS // 90s REST Video

Day 2

	Day 2
1.	BACK SQUAT TECHNIQUE 10 REPS // 2 SETS // 45s REST Video
2.	DB FRONT SQUAT 12 REPS // 3 SETS // 90s REST Video
3.	UPRIGHT ROW 12 REPS // 3 SETS // 60s REST Video
4.	CLEAN TECHNIQUE 10 REPS // 2 SETS // 45s REST Video
5a.	OLBIQUE TWISTS 15 REPS EA // SUPERSET Video
5b.	PRONE HYPEREXTENSIONS 15 REPS // 4 SETS // 90s REST Video

Day 3

	Day 3
1.	MILITARY PRESS TECHNIQUE 10 REPS // 2 SETS // 45s REST Video
1b.	DB OVERHEAD PRESS 8-10 REPS // 2 SETS // 60s REST Video
2.	BULGARIAN SPLIT SQUAT 12 REPS EL // 3 SETS // 90s REST Video
3.	STIFF LEG DEADLIFT 10 REPS // 4 SETS // 60s REST Video
4.	LATERAL RAISE 8 REPS – TRISET Video
5.	FRONT RAISE 8 REPS – TRISET Video
5.	REAR DELT RAISE/h3> 8 REPS // 3 SETS // 90s REST Video
5.	CONDITIONING CIRCUIT THRUSTERS X10 // BURPEES X10 – AMRAP IN 5 MINUTES Video

If you haven’t already, this week you should be deciding on a gym to join. Get a free 1 or 7 day pass and test out the gym at the time you will be going, you want to see how busy it is, if its full of kids at your chosen time (not that there’s anything wrong but when you’ve got testosterone fuelled lads hogging the squat rack for hours it makes it extremely hard to train) and also if the environment is good for you. In these familiarisation sessions, just do a 30-45 minute cardio session, have a go on a few cardio machines and maybe do some foam rolling. Remember, you’re there to scope it out more than you are to train for this week.

	Day 1
1a.	Front Squat Technique 10 REPS – SUPERSET Video
1b.	Goblet Squat 20 REPS // 3 SETS // 60s REST Video
2.	Single arm clean & press 12 REPS // 3 SETS // 45s REST Video
3.	Pec Fly 8 REPS EL // 2 SETS // 90s REST Video
4.	Banded Facepull 10 REPS // 3 SETS // 60s REST Video
5.	Burpees 12 REPS // 3 SETS // 60s REST Video

Day 2

	Day 2
1.	Thruster 12 REPS // 3 SETS // 90s REST Video
2.	Chest Press 8 REPS // 4 SETS // 45s REST Video
3.	Bent Over DB Row 8-10 REPS // 3 SETS // 45s REST Video
4a.	Reverse Lunge 12 REPS EL // SUPERSET Video
4b.	Good Morning 12 REPS // 3 SETS // 60s REST Video
5.	Russian Twist 15 REPS ES // 2 SETS // 90s REST Video

Day 3

	Day 3
1.	Deadlift 12 REPS // 3 SETS // 60s REST Video
2.	Romanian Deadlift 8-10 REPS // 4 SETS // 60s REST Video
3a.	Press Up 8 REPS // SUPERSET Video
3b.	Renegade Row 8-10 REPS EA // 3 SETS // 90s REST Video
4a.	Suicide Plank 10 EA // SUPERSET Video
4b.	Side Plank Hold 45s ES // 3 SETS // 90s REST Video

Week 5

Day 1

	Day 1 First session training in the gym, remember. You’ve got this. It’s normal to feel worried, like everyones watching you or like you don’t know what you’re doing but most people in there are the same. Relax! Work through your programme. Before you know it you’ll feel comfortable.
1.	Barbell Back Squat 10 REPS // 3 SETS // 120s REST Video
2.	Barbell Hip Thrust 10 REPS // 3 SETS // 120s REST Video
3a.	Seated Shoulder Press 8 REPS // SUPERSET Video
3b.	Single Arm Bent Over Row 10 REPS EA // 3 SETS // 60s REST Video
4.	Leg Press Machine 8 REPS // 4 SETS // 60s REST Video Most gyms should have a leg press as it’s basic equipment, if they don’t. Do a split squat
5.	Side Plank 45-60s ES // 2 SETS // 90s REST Video

Day 2

	Day 2
1.	Single Leg BB Hip Thrust 8 REPS EL // 3 SETS // 60s REST Video
2.	Chest Press 6-8 REPS // 2 SETS // 120s REST Video
3.	DB Walking Lunges 8 REPS EL // 3 SETS // 90s REST Video
4.	Cable Push Down 12 REPS // 3 SETS // 45s REST Video
5a.	Cable Kick Back 10 REPS EL // SUPERSET Video
5b.	Cable Abduction 10 REPS EL // 3 SETS // 60s REST Video

Day 3

	Day 3
1.	Deadlift 8 REPS // 3 SETS // 120s REST Video
2.	Lat Pull Down 10 REPS // 3 SETS // 60s REST Video
3a.	Leg Extension Machine 12 REPS // SUPERSET Video
3b.	Romanian Deadlift 12 REPS // 3 SETS // 60s REST // SLOW TEMPO Video
4.	Sprints 20s On // 40s REST // 3 SETS Video

Week 6

Day 1

	Day 1
1.	Barbell Front Squat 6-8 REPS // 3 SETS // 90s REST Video
2.	Banded Glute Bridge 10-12 REPS // 3 SETS // 90s REST Video
3.	Push Press 8 REPS // 3 SETS // 60s REST Video
4.	Bent Over Row 8 REPS // X3 SETS // 45s REST Video
5.	Overhead Walking Lunge 8-10 REPS ES // 3 SETS // 60s REST Video
6.	Cable Dead bugs 8 REPS ES // 4 SETS // 60s REST Video

Day 2

	Day 2
1.	Landmine Single Leg Hip Thrust 6-8 REPS EL // 3-4 SETS // 90s REST Video
2.	Lying Chest Flies 8-10 REPS // 3 SETS // 45s REST Video
3.	Split Squat 8 REPS // 3-4 SETS // 90s REST Video
4a.	Good Morning 12 REPS // SS Video
4b.	Single Leg RDL 12 REPS // 2 SETS // 60s REST Video
5.	Upright Row 10 REPS // 3 SETS // 60s REST Video

Day 3

	Day 3
1.	Vertical Traction // Pull Down 8-10 REPS // 3 SETS // 60S REST Video
2.	Single Arm Dumbbell Clean & Press 12 REPS ES // 3-4 SETS // 90s REST Video
3a.	Heal Elevated Goblet Squat 12 REPS // SS Video
3b.	Leg Curl Machine 12 REPS // 2 SETS // 60s REST Video
4.	Rounded Back Extension 8-10 REPS // 3 SETS // 60s REST Video
5.	Rowing 200m // EMOM // 3MINS Video

Week 7

Day 1

	Day 1
1.	Barbell Back Squat 12 REPS // 3 SETS // 90s REST Video
2.	Barbell Hip Thrust 12 REPS // 3 SETS // 90s REST Video
3a.	Seated Shoulder Press 10 REPS // SUPERSET Video
3b.	Single Arm Bent Over Row 10 REPS EA // 4 SETS // 60s REST Video
4.	Leg Press Machine 12 REPS // 4 SETS // 60s REST Video Most gyms should have a leg press as it’s basic equipment, if they don’t. Do a split squat
5.	Side Plank 45-60s ES // 3 SETS // 90s REST Video

Day 2

	Day 2
1.	Single Leg BB Hip Thrust 10-12 REPS EL // 3 SETS // 60s REST Video
2.	Chest Press 8 REPS // 3 SETS // 120s REST Video
3.	DB Walking Lunges 10 REPS EL // 3 SETS // 90s REST Video
4.	Cable Push Down 12 REPS // 3 SETS // 45s REST Video
5a.	Cable Kick Back 12 REPS EL // SUPERSET Video
5b.	Cable Abduction 12 REPS EL // 3 SETS // 60s REST Video

Day 3

	Day 3
1.	Deadlift 10 REPS // 3 SETS // 120s REST Video
2.	Lat Pull Down 12 REPS // 3 SETS // 60s REST Video
3a.	Leg Extension Machine 12 REPS // SUPERSET Video
3b.	Romanian Deadlift 12 REPS // 4 SETS // 60s REST // SLOW TEMPO Video
4.	Sprints 20s On // 40s REST // 5 SETS Video

Week 8

Day 1

	Day 1
1.	Barbell Front Squat 10 REPS // 3 SETS // 90s REST Video
2.	Banded Glute Bridge 10-12 REPS // 4 SETS // 90s REST Video
3.	Military Press 8 REPS // 3 SETS // 60s REST Video
4.	Bent Over Row 10 REPS // X3 SETS // 45s REST Video
5.	Overhead Walking Lunge 12 REPS ES // 3 SETS // 60s REST Video
6.	Cable Dead bugs 10-12 REPS ES // 4 SETS // 60s REST Video

Day 2

	Day 2
1.	Landmine Single Leg Hip Thrust 10 REPS EL // 3-4 SETS // 90s REST Video
2.	Lying Chest Flies 12 REPS // 3 SETS // 45s REST Video
3.	Split Squat 10-12 REPS // 3-4 SETS // 90s REST Video
4a.	Good Morning 12 REPS // SS Video
4b.	Single Leg RDL 12 REPS // 3 SETS // 60s REST Video
5.	Upright Row 12 REPS // 3 SETS // 60s REST Video

Day 3

	Day 3
1.	Lat or Cable Pull Down 8-10 REPS // 3 SETS // 60S REST Video
2.	BB Clean & Press 12 REPS ES // 3-4 SETS // 90s REST Video
3a.	Heal Elevated Goblet Squat 12 REPS // SS Video
3b.	Leg Curl Machine 12 REPS // 3 SETS // 60s REST Video
4.	Rounded Back Extension 12 REPS // 3 SETS // 60s REST Video
5.	Rowing 200m // EMOM // 5MINS Video

What's next?

Congratulations on completing your 8 week programme.

Next for you is the monthly programming.

Please leave a review on how you found this programme here.

Warming Up

Cooling down

Additional cardio

Tips for joining the gym

The gym can be a very intimidating place. Especially for those who are new, but hopefully this guide will tell you what to expect and look for when choosing a gym. Before signing up to a gym its always an idea to see if they offer a free 1 week trial, this way you can get a feel for the gym atmosphere, the clients that go there and the staff. Last thing you want is being signed up to a gym that isn’t for you. I’d also check if they tie you into a contract and personally will never join a gym who do.

THE HEALTH SCREENING PROCESS

All gyms will require you to fill out a health screening form. For some this is done online and some it is done in an induction. If you have any worries about your health, have hypertension or are recovering from injury it’s always a good idea to get a doctor or physio note stating that you’re fit to exercise. This avoids the hassle of being sent away to get one before being able to use the gym. Remember; the gym has a duty of care to you and if you have any ailments, it’s always best to seek professional medical help.

EQUIPMENT

Brands of equipment will vary across gyms but will always be either; cardio, resistance or functional. These pieces of equipment will vary but the basics will be the same. For the purpose of this beginners guide, I have used examples of technogym equipment, this is because it is the brand I am most familiar with (used in the gym I work at) and also because it’s the brand used in most gyms that I would recommend beginners to start at (leisure centres, pure etc) before moving onto more advanced (lifters/strength & conditioning) gyms.

Resistance Equipment

Cardio Equipment

Abbreviations

BB – Barbell

DB – Dumbbell

KB – Kettlebell

RB – Resistance Band

PL – Weight Plate

SA– Single Arm

SL – Single Leg

EA – Each Arm

EL – Each Leg

ES – Each Side

PG – Prone Grip (palms face floor)

SG – Supinated Grip (palms face you)

NG – Neutral Grip

WG – Wide Grip

CG – Close Grip

NuS – Neutral Stance

NS – Narrow Stance

WS – Wide Stance

SS – Sumo Stance

WU – Warm up

CD – Cool Down

AMRAP – As many reps as possible

EMOM – Every minute on the minute

Terminology

REP

How many times you will repetitively complete the exercise before having a rest

SET

The amount of reps stated makes up one set. You take a rest period between sets.

REST

How long you wait between sets. This will be shown in seconds. E.G. 30s

SUPERSETS

Two exercises completed simultaneously without taking a recovery interval between completing the first and second exercise. On completion of both exercises then your rest starts.

TRISETS

Three exercises completed simultaneously without taking a recovery interval between completing the first, second and third. On completion of the third exercises then your rest interval begins.

GIANT SETS

Four or more exercises completed simultaneously without taking a recovery interval between completing all four exercises. On completion of the fourth exercises then your rest interval begins

HR MAX

The maximal amount your heart will beat in a minute. Estimate by taking 220 minus your age.

1 REP MAX

The maximal amount of weight you can lift for one repetition (1RM testing is good to find a % of weight to work at to ensure progressive overload)

V02 MAX

The maximal amount of oxygen your body can use during intensive exercise. The higher the V02 max, the fitter you are. It can be increased through training.

DOMS

Delayed Onset Muscle soreness. The pain you experience the few days after a really good workout session. It’s caused by the exercise creating little micro tears in the muscle fibres. These then heal stronger which helps us with our gym progressions. Lack of DOM’s doesn’t mean you didn’t work hard or have a good session. Its juts a sign the body is adapting

Beginner to barbell

Welcome to your 8 week programme, designed to take you from your couch to lifting weights confidently in the gym.

If you find yourself a little unsure of your technique, please post a video of you performing it to the Facebook group and I will feedback to you

Week 1

Day 1

Day 1

Squat

12 REPS // 3 SETS // 60s REST

Single Arm DB Row

10 REPS EA // 3 SETS // 60s REST

Reverse Lunge

12 REPS EL // 3 SETS //90s REST

Plank

3 SETS // Hold for as long as you can, time it and try to beat on the next set

Day 2

Day 2

Glute Bridge

10 REPS // 4 SETS // 60s REST

Hip Thrust

10 REPS // 3 SETS // 60s REST

Press Up

6-8 REPS // 3 SETS //90s REST

Lateral Raise

2 SETS // 12 REPS // 45s REST

V Sit hold

2 SETS // Hold for as long as you can, time it and try to beat on the next set

Day 3

Day 3

Deadlift

8 REPS // 3 SETS // 60s REST

Floor Press

10 REPS // 2 SETS // 60s REST

Goblet Squat

12 REPS // 3 SETS //60s REST

Mini Conditioning Circuit

AMRAP in 120s. Record your reps to beat next time

Thrusters X5, Burpees X5

Week 2

Day 1

Day 1

DB Squat

12 REPS // 3 SETS // 60s REST

Bulgarian Split Squat

6-8 REPS EL // 2 SETS // 60s REST

Bent Over Row

10 REPS // 3 SETS //45s REST

I’ve put this superset in this same column as it’s the first time you have seen a super set. You perform the reps of exercise A back to back with the reps of exercise B. You then take your rest. In a superset, you will always complete the same amount of sets for both exercises.

A. Good morning

12 REPS

B. Single Leg Romaninan Deadlift

8 REPS EL// 3 SETS //90s REST

Day 2

Day 2

Overhead press

10-12 REPS // 3 SETS // 60s REST

Walking lunges

8 REPS EL // 3 SETS // 60s REST

Seated face pull

10 REPS // 3 SETS //45s REST

Plank

45s // 3 SETS //90s REST

Day 3

Day 3

Thruster

10 REPS // 3 SETS // 60s REST

Press Up

8 REPS // 3 SETS // 60s REST

Romanian Deadlift

12 REPS // 3 SETS //60s REST

Single Leg Hip thrust

10 REPS EL // 3 SETS //60s REST

Mini Conditioning Circuit

AMRAP in 120s. Beat last weeks reps & record your reps to beat next time

Thrusters X5, Burpees X5

Week 3

Day 1

Day 1

Banded Hip Thrust

10 REPS – SUPERSET

Hip Abduction

I’ve put this superset in this same column as it’s the first time you have seen a super set.
You perform the reps of exercise A back to back with the reps of exercise B. You then take your rest. In a superset, you will always complete the same amount of sets for both exercises.