Sky Stebnicki

Beginners Workout

This program is designed for those who have no, or very little, experience in the gym but would like to get started. The most important thing is consistency - put all your energy into showing up no matter how you feel. One of the best ways to make sure that happens, is to partner up with someone so you can encourage each other and hold each other accountable.

Phase 1 - Foundational Strength

Focus on building strength in each muscle group. It is okay to start light early on as you build confidence and get comfortable with the moves, but as the weeks progress make an effort to add more weight. If you are eating well (plenty of protein), your body will begin to adapt pretty quickly.

WARNING: The first two weeks are the hardest. If you are sufficiently pushing yourself, your body will hurt. You will wake up in the morning and everything in you will want to skip the day - do not give in! If you can push through the first two weeks, eventually the soreness will subside and you'll feel better than ever. Most do not have the grit to push through, but you will.

Weeks 1-4: The Split

Repeat the following program for the first four weeks. Write down your weight after each exercise (when you complete all the reps and sets). As the weeks progress, try adding weight as you are able.

Day 1 - Chest

Dumbbell Bench Press, 3x12,10,8 (increase your weight a little each set) - https://www.youtube.com/watch?v=1Qi4IzoyRP4

Dumbbell Fly, 3x16,12,8 - https://www.youtube.com/watch?v=WE1thwwQRRw

Incline Dumbbell Press, 3x16,12,8 - https://www.youtube.com/watch?v=DnV3R4vp3K0

Close-Grip Dumbbell Press, 3x16,12,8 - https://www.youtube.com/watch?v=ai38JOlGtZM

Decline Pushups, 3x16,12,8 - https://www.youtube.com/watch?v=WBmXffkfcXQ

Russian Twist (with weight), 3x20 - https://www.youtube.com/watch?v=Bkd23NHxnNo

Day 2 - Legs

Barbell Back Squat, 3x12,10,8 (start very light, and slowly add weight) - https://www.youtube.com/watch?v=T_t85kQEDWk

Dumbbell Lunge, 3x12,10,8 - https://www.youtube.com/watch?v=QOVaHwm-Q6U

Leg Press, 3x16, 12, 8 - https://www.youtube.com/watch?v=3R0SOJ3alTA

Leg Extensions, 16, 12, 8 - https://www.youtube.com/watch?v=yR_LqZYSIgM

Leg Curl, 13x6, 12, 8 - https://www.youtube.com/watch?v=jxctD6fL_FQ

Dumbbell Calf Raise, 3x20 - https://www.youtube.com/watch?v=wxwY7GXxL4kQ

Day 3 - Back

Deadlift, 3x16,12,8 (start light and slowly build weight) - https://www.youtube.com/watch?v=a5zhnubunoE

Pullups, 3x10 (or as many as you can) - https://www.youtube.com/watch?v=WXMKjV11lAk

Pullover, 3x16,12,8 - https://www.youtube.com/watch?v=4B-BrBH17uM

Back Extensions, 3x5 - https://www.youtube.com/watch?v=ph3pddpKzzw

Chinups, 3x10 - https://www.youtube.com/watch?v=fNZ8Ty7jSFA

Weighted Crunch on Balance Ball, 3x20 - https://www.youtube.com/watch?v=F4_BejlTP9k

Day 4 - Arms

Barbell Curl, 3x16,12,8 - https://www.youtube.com/watch?v=3OZ2MT_5r3Q

Tricep Cable Pushdown, 3x12,10,8 - https://www.youtube.com/watch?v=HIKzvHkibWc

Incline Curl, 3x12,10,8 - https://www.youtube.com/watch?v=HIKzvHkibWc

Dips, 3x10 (or as many as you can) - https://www.youtube.com/watch?v=WNMqN2O2MSs

Tricep Kickback, 3x16,12,8 - https://www.youtube.com/watch?v=HyqTb_jE_oI

Day 5 - Shoulders

Standing Military Press, 3x12,10,8 - https://www.youtube.com/watch?v=8E4oWpi0RkA

Lateral Raise, 3x16,12,8 - https://www.youtube.com/watch?v=LT1Eo-q58yg

Alternating Front Raise, 3x16,12,8 - https://www.youtube.com/watch?v=I1BEYlZVp6A

One Arm Rear Delt Dumbbell Row, 3x10 - https://www.youtube.com/watch?v=z8Et20_7QhY

Hanging Leg Raises, 3x20 - https://www.youtube.com/watch?v=Nw0LOKe3_l8

Dumbbell Shoulder Shrugs, 3x12,10,8 - https://www.youtube.com/watch?v=8lP_eJvClSA