Basic Strength Program that Anyone Can Do!

Benefits of Strength Training

As a personal trainer I’m often asked, “what should I be doing in the gym?” Obviously the answer would be slightly different for everyone but as a minimum I would recommend my basic 3 day a week strength trining program as a start point for most people, forget the cardio and do this first…

Day 1 Upper body Compound, Pull (Back)

Barbell Bent Over Row

Set 1 – 12 reps, Set 2 -10 reps, Set 3 – 10 reps, Set 4 – 8 reps

Cable Straight Arm Pull downs

Set 1 – 12 reps, Set 2 – 12 reps, Set 3 – 10 reps, Set 4 10 reps

Seated Cable Rows

Set 1 – 12 reps, Set 2 – 10 reps, Set 3 – 8 reps, Set 4 – 6 reps

Single Arm Bent Over Dumbbell Rows

Set 1 – 12 reps, Set 2 – 12 reps, Set 3 – 10 reps, Set 4 – 10 reps

Day 2 Lower Body Compound, (Legs)

Alternate Lunges

Set 1 – 24 reps, Set 2 – 24 reps, Set 3 – 20 reps, Set 4 – 20 reps

Deadlifts

Set 1 – 10 reps, Set 2 – 10 reps, Set 3 – 8 reps, Set 4 – 8 reps

Leg Extensions

Set 1 – 12 reps, Set 2 – 12 reps, Set 3 – 10 reps, Set 4 – 10 reps

Leg Press

Set 1 – 10 reps, Set 2 – 10 reps, Set 3 – 8 reps, Set 4 – 8 reps

Day 3 Upper Body Compound, Push (Chest)

Flat Barbell Bench Press

Set 1 – 12 reps, Set 2 – 12 reps, Set 3 – 10 reps, Set 4 – 10 reps

Incline Barbell Press

Set 1 – 12 reps, Set 2 – 12 reps, Set 3 – 10 reps, Set 4 – 10 reps

Pullovers

Set 1 – 12 reps, Set 2 – 10 reps, Set 3 – 8 reps, Set 4 – 8 reps

Dumbbell Flys

Set 1 – 12 reps, Set 2 – 12 reps, Set 3 – 10 reps, Set 4 – 10 reps

Make sure you use a weight on each set that takes you to failure, this will require you to increase the weight on most exercises as the required rep count drops. Rest for around 30 seconds but a little longer if you feel you need it but it’s really important that you don’t go too easy on yourself or you won’t see as much progress as you could. These workouts should take you between 45-60 minutes to complete and at only 3 workouts a week there really is no excuse! Good luck!