How to build a lifting program pt. 2
To understand this, you’ll first need to read part 1 here.
Now that we have that out of the way, let’s throw everything together and see what we can come up with.
Remember, this is just a starting point. You can adjust the intensity after a week or two of feeling everything out. We will start with lower volume, but you can always add extra sets as your recovery improves. Please note you do not have to stick to the order in which I place these sessions. If you want to train legs the first day of the week, that’s fine. Just remember that starting out, you should give yourself at least 48 hours between lifting sessions and NEVER train the same muscle group closer than 48-72 hours apart.
Day 1 - Push (chest, shoulders, triceps)
Compound 1 - flat or incline pressing movement - 3 sets.
Compound 2 - flat or decline pressing movement (if your firs movement was a flat press, then perform a decline press) - 2 sets.
(Optional) Compound 3 - steep incline or overhead press - 2 sets.
Isolation 1 - dumbbell or cable lateral raises 2-3 sets
Isolation 2 - triceps movement 2-3 sets
(Optional) Isolation 3 - chest fly 2-3 sets
Day 2 - Pull (back and biceps)
Compound 1 - pull-ups (can be assisted) or pull-downs - 3-4 sets
Compound 2 - row variation, seated cable or standing barbell row - 2-3 sets
Compound 3 - close grip row - 2 sets
(Optional) Compound - 4 - 1 arm row variation, chest supported, cable, or machine. - 2 sets
Isolation 1 - biceps movement - 2-3 sets
(Optional) Isolation 2 - rear fly, dumbbell, cable, or machine. - 2-3 sets
Day 3 - Legs (quads, glutes, hamstrings, and calves)
DISCLAIMER - as leg days are generally the most taxing, to be safe start with lower volume and gradually increase as your recovery allows.
Compound 1 - barbell squat variation. if limited by injury or other reason, hack squats can be done. - 3 sets
Compound 2 - goblet squats - 2-3 sets
Compound 3 - hip hinge/deadlift variation - 2-3 sets
(Optional) Compound 4 - hip thrusts, machine or barbell - 2-3 sets
Isolation 1 - calves standing - 3-4 sets
Isolation 2 - calves seated - 3-4 sets
Cardio
For cardio, try to start with at least two 30-minute sessions of liss (low-intensity steady state) cardio and slowly add time and/or sessions. You can begin with brisk walks and over time, turn the speed up to a jog and so on. Try to separate running sessions from lifting sessions so. In other words, if you lift in the morning, then do your cardio at night or vice versa. That is not to say that you can’t go for a walk after your lifting session. Just make sure it’s at more of a leisurely pace for recovery.
Wrapping it up
So, there you have it, your very first program (that I totally didn’t make for you). I know it seems simple. That’s because it is. As your experience grows, you can add more but remember, there is a point of diminishing returns. If you find yourself adding more, it may be a good time to consider splitting up training for each muscle group into two sessions per week instead of one. And for THAT, be sure to check out my upcoming guide on how to build a program for frequency.
Later brotater.