Training - Go from Beginner to Advanced Trainer in 5 Months
Starting Out - 3 Day Full Body Program
- Perform this workout 3 times per week until you feel you have made good progress.
- It is recommended you remain on this program for at least 1 month before progressing.
- Use light weights and maintain perfect form for all excercises.
3 Day Full Body Program |
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| Body Part | Exercise | Sets |
Reps |
| Warm Up | 10 mintes bike | 2 to 3 |
12 to 15 |
| Legs | Dumbell lunges Dumbell step ups |
2 to 3 2 to 3 |
12 to 15 12 to 15 |
| Back | Pull ups (machine assisted if neccessary) Hyper extensions |
2 to 3 2 to 3 |
12 to 15 12 to 15 |
| Chest | Push ups (ladies push up if necessary) Seated dumbell press |
2 to 3 2 to 3 |
12 to 15 12 to 15 |
| Arms | Dips Chin ups (machine assisted if necessary) |
2 to 3 2 to 3 |
12 to 15 12 to 15 |
| Abs | Crunches Hanging leg raises |
2 to 3 2 to 3 |
12 to 15 12 to 15 |
Progressing - 3 Day Split Routine
- Perform this workout 3 times per week until you feel you have made good progress.
- It is recommended you remain on this program for at least 1 - 2 months before progressing.
- Once you are comfortable progress on to the 4 day split routine.
- Still maintain perfect form but increase your weights slightly.
3 Day Split Routine |
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| Body Part | Exercise | Sets |
Reps |
| Warm Up | 15 mintes bike | ||
| Day 1 | Legs and Shoulders Dumbell Lunges Smith Machine Squats Standing Calve Raises Front Dumbell Raises Seated Dumbell Raises Upright Cable Rows |
3 3 3 3 3 3 |
10 to 12
10 to 12 10 to 12 10 to 12 10 to 12 10 to 12 |
| Day 2 | Back and Biceps Pull ups (machine assisted if neccessery) T-bar Rows 1 Arm Dumbell Rows Seated Dumbell Curls Preacher Curls |
3 3 3 3 3 |
10 to 12
10 to 12 10 to 12 10 to 12 10 to 12 |
| Day 3 | Chest, Triceps and Abs Push Ups Smith Machine Incline Bench Press Flat Bench Dumbell Press Dips Tricep Pushdowns Ab Crunches |
3 3 3 3 3 3 |
10 to 12
10 to 12 10 to 12 10 to 12 10 to 12 15 |
Seasoned Trainer - 4 Day Split Routine
- Perform this workout 4 times per week.
- It is recommended you remain on this type of program for at least 2 - 3 months before progressing.
- You can now increase your weights whilst still maintaining proper form and reduce repetitions slightly.
- Start set 1 with a lighter weight performing higher repetitions (12 reps); progressing to set 4.
- Where you use a heavier weight performing less repetitions (8 reps).
4 Day Split Routine |
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| Body Part | Exercise | Sets |
Reps |
| Warm Up | 15 mintes bike | ||
| Day 1 | Legs Dumbell Lunges Smith Machine Squats Standing Calve Raises Seated Dumbell Raises |
4 4 4 4 |
8 to 12
8 to 12 8 to 12 8 to 12 |
| Day 2 | Shoulders Front Dumbell Raises Seated Dumbell Press Side Lateral Raises Upright Cable Rows |
4 4 4 4 |
8 to 12
8 to 12 8 to 12 8 to 12 |
| Day 3 | Back and Biceps Pull ups (machine assisted if neccessery) T-bar Rows 1 Arm Dumbell Rows Seated Dumbell Curls Preacher Curls |
4 4 4 4 4 |
8 to 12
8 to 12 8 to 12 8 to 12 8 to 12 |
| Day 4 | Chest, Triceps and Abs Push Ups Smith Machine Incline Bench Press Flat Bench Dumbell Press Dips Tricep Pushdowns Ab Crunches |
4 4 4 4 4 4 |
8 to 12 8 to 12 8 to 12 8 to 12 8 to 12 8 to 12 8 to 12 |
Advanced Trainer - 5 Day Split Routine
- Train 5 times per week.
- Increase your weights whilst still maintaining proper form and reducing repetitions.
- Start set 1 with a lighter weight performing higher repetitions (12 reps); progressing to set 4 where you use a heavier weight performing less repetitions (6 reps).
- Incorporate more complex movements into your routine.
5 Day Split Routine |
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| Body Part | Exercise | Sets |
Reps |
| Warm Up | 15 mintes bike | ||
| Day 1 | Legs Squats Leg Press Hamstring Curls Leg Extensions Standing Calve Raises Seated Calve Raises |
4 4 4 4 3 3 |
6 to 12
6 to 12 6 to 12 6 to 12 12 to 15 12 to 15 |
| Day 2 | Shoulders Barbell Shoulder Press Side Lateral Raises Upright Cable Rows Shoulder Shrugs |
4 4 4 4 |
6 to 12
10 to 12 6 to 12 12 |
| Day 3 | Back and Abs Seated Lat pulldowns to the front T-bar Rows 1 Arm Dumbell Rows Ab Crunches Hanging Leg Raises |
4 4 4 4 4 |
6 to 12
6 to 12 6 to 12 15 12 |
| Day 4 | Chest Flat Bench Barbell Press Incline Dumbell Press Seated Chest Press Cable Cross Overs |
4 4 4 3 |
6 to 12 6 to 12 6 to 12 12 |
| Day 5 | Arms (Biceps and Triceps) Standing Barbell Curls Seated Dumbell Curls Preacher Curls with EZ Bar Overhead Tricep Extensions Bench Dips Tricep Pushdowns |
4 4 4 4 4 4 |
6 to 12
6 to 12 10 to 12 6 to 12 6 to 12 10 to 12 |
