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) -

Dumbbell Fly, 3x16,12,8 -

Incline Dumbbell Press, 3x16,12,8 -

Close-Grip Dumbbell Press, 3x16,12,8 -

Decline Pushups, 3x16,12,8 -

Russian Twist (with weight), 3x20 -

Day 2 - Legs

Barbell Back Squat, 3x12,10,8 (start very light, and slowly add weight) -

Dumbbell Lunge, 3x12,10,8 -

Leg Press, 3x16, 12, 8 -

Leg Extensions, 16, 12, 8 -

Leg Curl, 13x6, 12, 8 -

Dumbbell Calf Raise, 3x20 -

Day 3 - Back

Deadlift, 3x16,12,8 (start light and slowly build weight) -

Pullups, 3x10 (or as many as you can) -

Pullover, 3x16,12,8 -

Back Extensions, 3x5 -

Chinups, 3x10 -

Weighted Crunch on Balance Ball, 3x20 -

Day 4 - Arms

Barbell Curl, 3x16,12,8 -

Tricep Cable Pushdown, 3x12,10,8 -

Incline Curl, 3x12,10,8 -

Dips, 3x10 (or as many as you can) -

Tricep Kickback, 3x16,12,8 -

Day 5 - Shoulders

Standing Military Press, 3x12,10,8 -

Lateral Raise, 3x16,12,8 -

Alternating Front Raise, 3x16,12,8 -

One Arm Rear Delt Dumbbell Row, 3x10 -

Hanging Leg Raises, 3x20 -

Dumbbell Shoulder Shrugs, 3x12,10,8 -