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Free Workout Plan

This plan is fairly versatile and can be used to accomplish a variety of different goals. It doesn’t matter if you are cutting or bulking, this plan will work for you if you are just getting back into the gym for the first time in years, or you haven’t ever been to the gym at all.

The exercises in this program are the backbone of any successful workout program, so it’s important to practice and get better at these movement patterns.

This plan assumes that you will be lifting weights three times a week with one day of rest in between each day. You will be doing the same exercises for each day that you hit the gym.

This plan was solely created to get you started with a basic routine. Getting started with something simple is the most important step with any plan. As you continue executing this plan, take the time to learn on your own and investigate other ways to work out. In the meantime, you can start with this, right now.

Week 1

For the first week, we want to get our body used to lifting weights, so we are going to take it easy and do a higher amount of reps so we can focus on good form and getting our body used to doing the motion. The higher reps and lighter weight, will also help strengthen the connective tissue which is also very important. If the weight of the barbell is too much weight for you to handle these amount of reps, feel free to use lighter dumbbells instead. We all start somewhere and there is no shame in that.

Exercise# Sets# Reps
Trap Bar Deadlifts112
Flat Barbell Bench Press 312
Bent Over Barbell Row 312
Machine Chest Flys *130

* This exercise is included to prime our tendons and ligaments in the chest region for more intense bench pressing in the weeks to come. It’s important that we try our best to prevent injuries.

Week 2

Let’s increase the intensity.

Exercise# Sets# Reps
Trap Bar Deadlifts 312
Flat Barbell Bench Press 38
Bent Over Barbell Row 38
Machine Chest Flys230

Week 3+

Let’s increase the intensity even more… Do this plan for a few weeks until you are ready to take your gains to the next level.

Exercise# Sets# Reps
Trap Bar Deadlifts 38
Flat Barbell Bench Press 48
Bent Over Barbell Row 48
Seated Barbell Shoulder Press210