Exercise index and how to build a program for beginners
Hey! This is a useful tool if you are just starting out in the gym and have no idea how to build a solid training program. I have prepared a small download for you.
There are many ways to create a good plan and various methods of periodization of the microcycle. Let’s focus on the simplest version that is easy for you to follow.
Depending on your goal, you will choose 4 exercises and try to build strength in them.
On Monday I will do 4 exercises, 12 repetitions and 3 series each. I will do the same on Wednesday and Friday. Each day you can choose different exercises or change the way you do them, although once you choose the exercises you must stick to them for at least 12 weeks.
Example progression:
- Week 1: 3×12
- Week 2: 4×12
- Week 4: Add 5% weight – 3×12
- Week 5: 4×12
- Week 6: Add 10% of the weight – 3×12
And so on!
After a week, you will do the same exercises in 4 series of 12 repetitions. The following week you will increase the number of series to 5, still doing 12 repetitions.
After 3 weeks you will add more weight and return to 3 series of 12 repetitions. You will repeat this cycle for 6-8 weeks.
Then you’ll do a week of lighter training, using a higher repetition range and less weight.
This is called linear periodization.
Become strong! Move well! Find your form!
EXERCISES FOR THE BUTTOCKS
1. Sumo Squat.
2. Reverse Lunges.
3. 1 1/4 Single Leg Hip Thrust.
4. Band Barbell Hip Thrust.
5th Band / Cable Standing Kickback.
6. Barbell/ Dumbbell Glute
Bridge.
7. Barbell Hip Thrust 1 1/4.
8 Cable Pull-Through.
9. Constant Tension Hip Thrust.
10. db High Step-Up.
11. db Single-Leg Hip Thrus.
12 Db/Kb Frog Pump.
13. Feet- and Shoulder-Elevated Glute Bridge.
14.Frog Pump.
15.Knee-Banded Barbell Glute Bridge.
16.Knee-Banded Feet-Elevated Glute Bridge.
17.Knee-Banded Hip Thrust.
18.Pause Hip Thrust.
19.Pause Hip Thrust with Mini Band.
20.Single-Leg Glute Bridge.
21.Smith Machine Hip Thrust.
22.Straight-Leg Single-Leg Foot-Elevated Glute Bridge.
QUADRICEPS THIGH EXERCISES
1. Sumo Squat.
2 Deficit Reverse Lunge.
3 High Step Up.
4 Between-Bench Db Squat.
5 Back Squat.
6 Bulgarian Split Squat.
7. Cable Goblet Squat.
8. Cable Knee-Banded Goblet Squat.
9th Curtsy Lunge.
10. db Bulgarin Split Squat.
11 Deficit Bulgarian Split Squat.
12 Deficit Reverse Lunge.
13 Front-Loaded Reverse Lunge.
14 Front Squat.
15 Heels-Elevated Goblet Squat.
16 High Bar Squat.
17th Leg Press.
18 Pause Back Squat.
19 Pause Front Squat.
20 Pause Goblet Squat.
21st Pulse Goblet Squat.
22nd Single-Leg Deadlift.
23rd Single-Leg Leg Press.
24 Smith Machine Reverse Lunge.
25th Walking Lunge.
HAMSTRING EXERCISES
1. Deadlift.
2. B-Stance Deadlift.
3 Back Extension.
4. Barbell Romanian Deadlift.
5. Body Weight 45-Degree Hyperextension.
6. Single-Leg RDL.
7 Deficit Deadlift.
8. Dumbbell 45-Degree Hyper.
9. Dumbbell Romanian Deadlift.
10. Dumbbell Stiff Legged Deadlift.
11 Frog Reverse Hyper.
12 Sliding Leg Curl.
13. good mornings.
14 Kettlebell Swing.
15. Lying Leg Curl.
16 Nordic Ham Curl.
17 Pause Deadlift.
18. RDL 1 1/2.
19 Single-Leg Reverse Hyper.
20 Single-Leg Romanian Deadlift.
21. Stability Ball Leg Curl.
22nd Stiff Legged Deadlift.
23rd Sumo Deadlift.
UPPER BODY PRESSING EXERCISES
UB - Upper Body
1. Arnold Press.
2. Barbell Bench Press.
3. Push-Up.
4. Close-Grip Bench Press.
5. Close-Grip Push-Up.
6. Db Bench Press.
7. Db Floor Press.
8. Db Seated Shoulder Press.
9. Db Single-Arm Shoulder Press.
10. Db Military Press.
11. Dead Stop Push-Up.
12. Incline Press.
13. Knee Push Up - Elbows Tucked.
14. Pause Bench Press.
15. Push Press.
16. Strict Standing Db Shoulder Press.
UPPER BODY ATTRACTION EXERCISES
UB - Upper Body
1. Chin-Up.
2 Close-Grip Pulldown.
3. Chest-Supported Db Row.
4. Chest-Supported T-bar Row.
5. db Bent Over Row.
6 Eccentric Pull-Up.
7 Elbows-Out Row.
8 Face Pull.
9. Inverted Row.
10 Neutral-Grip Pull-Up.
11 Bend over Row.
12 Pendlay Row.
13 Pull-Up.
14 Seated Row.
15 Single-Arm Landmine Row.
16 Single-Arm Pulldown.
17th V-Bar Pulldown.
18 Wide-Grip Pulldown.
ADDITIONAL EXERCISES FOR THE LOWER BODY
LB - Lower Body
1. Lying Hip Abduction.
2 Alternating Bird Dog.
3. Band Hip Hinge Abduction.
4th Band Hip Rotation.
5 Band Seated Hip Abduction.
6. Band Side-Lying Hip Abduction.
7th Band Standing Hip Abduction.
8. Band Quadruped Hip Extension.
9. Band Wall-Sit.
10. Banded Cha-Cha.
11. Side-Lying Hip Abduction
12. Extra Range Side-Lying Hip Raise.
13 Fire Hydrant.
14 Hip Abduction Machine.
15 Knee-Banded Fire Hydrant.
16 Knee-Banded Side-Lying Clam.
17 Lateral Band Walk.
18 Monster Walk.
19 Side-Lying Clam Raise,.
20 Side-Lying Clamshell.
21 Side-Lying Hip Abduction.
22nd Sumo Walk
ADDITIONAL EXERCISES FOR THE UPPER BODY
UB - Upper Body
1. Bench Dip.
2 Cable Lateral Raise.
3. Cable Rope Curl.
4. Cable Tricep Extension.
5 Cable Upright Row.
6. db Bent Over Rear Delt Raise.
7. db Curl.
8. db Front Raise.
9. db Skull Crusher.
10. db Upright Row.
11 EZ Bar Curl.
12 EZ Bar Skull Crusher.
13 Hammer Curl.
14 Lateral Raise.
15 Lateral Raise / Front Raise.
16 Plate Halo.
17 Rear Delt Raise.
18 Reverse Pec Deck
EXERCISES FOR ABDOMINAL / CORE MUSCLES
1. Bicycle Crunch.
2. Dead Bug.
3. Hanging Leg Raise.
4. Hollow Rock Hold.
5. Pallof Isohold.
6. Pallof Press.
7. Plank.
8. Side Plank
