Not a fan of the gym but know you need to start something...this program is designed for you. Each day is just a couple of exercises with a cardio component to get you started. This program is more about getting you use to exercises and equipment and less about maximising results, so once you feel comfortable in the gym a progression to a more challenging program is a good idea.
All Training Programs
This New to the Gym workout is a great all round full body workout, which will help you get use to exercises and equipment in a gym. This 5 week program also includes a progression in exercise selection and intensity. By performing the same workout multiple times in a week it will help you will get comfortable and proficient in these exercises.
If you’re looking for strength gains, you can’t go past the 5x5 program. This 3 day a week 5x5 program can produce an increase in muscle mass and strength so long as you are eating enough calories. There is also some higher-rep accessory work that will help facilitate strength in the main movements. Each exercise is rotated so that one of the three is performed with maximal loads once per week while the other exercises are performed using sub maximal intensity. Essentially, this means there is a heavy day, a medium day and a light day for each exercise during training the week.
5 day training splits are a great progression from a training program that groups muscles together for a couple of days per week, like a total body workout for example, beacuse you are able to add more exercises or sets to a muscle group which will lead to greater hypertrophy. The workouts in a 5 day training split are usually more intense per muscle area while providing maximum recovery before having to hit the same muscles again.
4 day training splits are a great progression from a 3 day training split. The muscles are still grouped together, however now you have the option to group different muscles together or have your arm workouts on a designated day, which is the most common practice.
3 day push pull leg workouts are fantastic for building volume within a workout while allowing ample recovery time between sessions. Training only 3 days per week gives you greater options on when you want to train without the stress of having to make up missed days like on a 5 or 6 day per week program. Utilising machines only can help you learn proper technique patterns and build muscle endurance without your stabiliser muscle being the limiting factor.
3 day push pull leg workouts are fantastic for building muscle foundations without over fatiguing a muscle group within a workout as there are fewer exercises per body part and allowing ample recovery time between session limits systemic fatigue. Training only 3 days per week gives you greater options on when you want to train and starting out on this program is ideal for people who are pushed for time and are looking to build muscle and strength more efficiently.
Ever wondered what it takes to step on stage in peak performance and have your body look aesthectically pleasing. This program is one of many that can be used in a comp prep to help build the shape and muscle symmetry you need.
Tone up, lose weight and improve your general fitness with this beginner-level program over 4 weeks. This program uses a combination of supersets, tri sets, low rest breaks and cardio days where you need to push yourself to help you create that tone muscle and lean body.
Short on time to train? This workout by Johanna Fielding Holistic Health and Fitness fixes that challenge for you. This fast paced training program will have you in and out in no time. With a combination of weight training days, cardio days, muscle conditioning days and multiple rest days for recovery this program will help you reach your goals without using up a lot of time.