BEGINNERS PLAN
4 WEEKs16 DAYs97 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
If your a Beginner and need a great routine that will get you in the gym and get you results then look no further. This 1 month plan will help guide you on your path to taking the first initial steps at making training an important part of your life. The exercises employ a standard combination of Free standing movements that should introduce you to certain basic movements such as a bench press and a Squat. Most of the Movements I used a Smith Machine as it provides the benefit of gradually getting your muscles used to the way they should move during certain exercises.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 20 |
| Lying Leg Curl V·04 | 3 | 20 |
| Smith Machine Split Squat V·04 | 3 | 5 |
| Barbell Curl V·06 | 3 | 15 |
| Triceps Pressdown V·10 | 3 | 15 |
| Crunch V·07 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 315 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Push-Up V·10 | 3 | 15 |
| Cable Crossover V·03 | 2 | 20 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Incline Bench Cable Row From High Pulley V·65 | 3 | 20 |
| Crunch V·07 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 310 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Seated Dumbbell Shoulder Press V·04 | 3 | 10 |
| Seated Dumbbell Lateral Raise V·04 | 3 | 10 |
| Dumbbell Alternating Front Raise V·43 | 3 | 10 |
| Dumbbell Curl V·12 | 3 | 12 |
| Dumbbell Kickback V·05 | 3 | 15 |
| Crunch V·07 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 231 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One Arm Smith Machine Incline Bench Press V·22 | 3 | 10 |
| High-Pulley Cable Crossover V·02 | 3 | 15 |
| Incline Push-Up V·03 | 3 | 20 |
| Smith Machine Squat V·17 | 3 | 15 |
| Stiff-Legged Deadlift V·04 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 20 |
| Standing Dumbbell Shrugs V·10 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 300 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 4 | 15 |
| Smith Machine Close-Grip Bench Press V·33 | 4 | 15 |
| Smith Machine Shoulder Press V·19 | 4 | 15 |
| Smith Machine Upright Row V·17 | 4 | 15 |
| Seated Barbell Curl V·21 | 4 | 15 |
| Barbell Curl V·06 | 4 | 15 |
| Standing Cable Crunch V·12 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 460 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Straight Arm Pullback V·03 | 3 | 15 |
| Straight-Arm Pullover V·02 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| Treadmill Walk or Run V·01 | 1 | 30 min |
| STAGE CLEAR! TOTAL VOLUME | 10 | 120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| One-Arm Cable Front Raise V·39 | 3 | 10 |
| Cross-Body Rear Deltoid Raise V·56 | 3 | 10 |
| Smith Machine Bench Press V·39 | 3 | 8 |
| Cable Cross-Over Chest Press from Low Pulley V·03 | 3 | 15 |
| Decline Crunch V·09 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 249 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Leg Leg Press V·01 | 3 | 10 |
| Lying Leg Curl V·04 | 3 | 15 |
| Leg Extension V·04 | 3 | 15 |
| Dumbbell Lunge V·02 | 3 | 5 |
| Smith Machine Shrug V·13 | 3 | 20 |
| Decline Crunch V·09 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 255 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 4 | 10 |
| Leg Extension V·04 | 4 | 10 |
| Leg Extension V·04 | 4 | 10 |
| Smith Machine Split Squat V·04 | 4 | 10 |
| Barbell Curl V·06 | 4 | 10 |
| One-Arm Triceps Pressdown V·09 | 4 | 10 |
| Crunch V·07 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 15 |
| Barbell Bent-Over Row V·05 | 4 | 10 |
| Straight-Arm Pullover V·02 | 4 | 15 |
| Seated Cable Row (wide-grip) V·62 | 4 | 20 |
| Treadmill Walk or Run V·01 | 1 | 10 min |
| STAGE CLEAR! TOTAL VOLUME | 17 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 8 |
| Plate Front Raise V·63 | 4 | 8 |
| One-Arm Dumbbell Lateral Raise V·43 | 4 | 10 |
| Smith Machine Bench Press V·39 | 4 | 15 |
| Exercise Ball Crunch V·24 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Leg Leg Press V·01 | 4 | 10 |
| Lying Leg Curl V·04 | 4 | 20 |
| Leg Extension V·04 | 4 | 20 |
| Dumbbell Lunge V·02 | 4 | 10 |
| Smith Machine Shrug V·13 | 4 | 12 |
| Rope Cable Crunch V·13 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 368 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 4 | 15 |
| Standing Calf Raise V·08 | 4 | 20 |
| Lying Leg Curl V·04 | 4 | 10 |
| Barbell Curl V·06 | 4 | 20 |
| Triceps Pressdown V·10 | 4 | 20 |
| Exercise Ball Crunch V·24 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Bench Press V·39 | 4 | 8 |
| Incline Cable Flye V·02 | 4 | 10 |
| Cable Crossover V·03 | 4 | 15 |
| Band Shoulder Press V·25 | 4 | 20 |
| One-Arm Dumbbell Lateral Raise V·43 | 4 | 12 |
| Rope Cable Crunch V·13 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 340 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 20 |
| Seated Cable Row (wide-grip) V·62 | 4 | 20 |
| Barbell Curl V·06 | 4 | 25 |
| Cable Triceps Kickback V·02 | 4 | 20 |
| Crunch V·07 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 4 | 12 |
| One Arm Smith Machine Incline Bench Press V·22 | 4 | 6 |
| Smith Machine Alternating Upright Row V·16 | 4 | 6 |
| Smith Machine Curl Throw V·63 | 4 | 10 |
| Smith Machine Bent-Over Row V·28 | 4 | 10 |
| Exercise Ball Crunch V·24 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 256 REPS |