Maintenance » Basic training program for beginners

Basic training program for beginners

4.61 / 88 votes

Master equipment, adaptable to work with your weight and prepare the "foundation" for further progress with the beginner's training program


Beginner
46 days
24 workouts
50 minutes
Goal Maintenance
Gender
Difficulty Beginner
Workouts 24
Author ferrum-body.ru
Workout place Gym
Program's exercises: 10 (Beginner, Intermediate)
Workout weeks AXBX, AXBXAXXBXAXBXX
Periodisation schemes 10 simple
Using advanced systems while combining several targeted training regimes can only be used only advanced athletes. Before any kind of attempt to find a universal training program, is important that beginner athletes earn a functional base, clearly adhering to a specialized set of recommendations for beginners.

268 athletes have chosen this routine to train

Start your training from 21 Oct 2017 and achieve results in 24 workouts!

Goals:

  • Maintain good physical fitness
  • Boost your endurance
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

Realize the essence of strength training with basic functional movements of aspiring athlete's basic training

When activated, it will be charged 8 points
Pay for each workout
AtletIQ — fitness service that brings together coaches and athletes in a single social network with a universal constructor programs and mobile assistant for their performance.
34854 athletes
28 programms

Should I talk about the importance of proper start in difficult exercises or sports? Starting strength training in the gym is the most important stage in a professional or amateur athlete’s career, a sound approach which will determine the impact of further attempts to bring the body in proper shape.

How does a beginner start training at the gym, when they haven’t even held a barbell? An independent selection of an effective training scheme is hardly possible without basic empirical skills. Particularly relying on their own strength, with a month haphazard peeped classes on the Internet or from a neighbor down the hall for example, in the best case will remain exactly where it started. An alternative for the beginner athlete is to use professional reference manuals.

Training programs for beginners in the gym are based on basic polyarticular exercises that promote strength and muscle hypertrophy. Almost all exercises are performed with free weights — this allows you to make maximum use of all the muscle fibers of each group of muscles, tendons strengthen and develop grip strength, which plays an important role in the further increasing exercises.





Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ




When activated, it will be charged 8 points
Pay for each workout

Similar programs

Search for program

Verified!
Mass Gain
If, having increased a few kilos of lean muscle, you are satisfied, go on. This program is for those who are accustomed to getting everything from life. AtletIQ will teach you the lesson of combining hypertrophy and strength training on the principle of double split right in one week cycle.
Intermediate
16
Verified!
Active Recovery
On average, the level of strength, depending on the characteristics of the body, drops by 20-40% after two weeks of rest. The program will help you to control yourself and gradually return to your best physical condition.
Beginner
6
Verified!
Mass Gain
The program of training with an emphasis on the muscles of the back in the mode of power bodybuilding, the feature of which is that the work is performed with heavy weight. Accordingly, in most exercises it is necessary to perform 6-8 repetitions each set. Strength is the goal, not the pumping, so do not wait for the program to use such methods as drop-sets and supersets.
Intermediate
6
Verified!
Mass Gain
Still in search of an effective workout for the mass? We are ready to offer a non-standard solution - the original 2 × 3 FORSAGE complex. The 5-day weight training program is aimed at experienced athletes, since it involves a high-intensity mode of training with maximum dedication.
Intermediate
25
Verified!
Fat Burning
"Lean body for me!" With this phrase you complete the cycle of mass gaining, looking now for proper plan for lean body. Consider that the gods of Olympus heard you and sent down an effective four-week "dumbbell" fat burning program.
Intermediate
12
Verified!
Mass Gain
Your previous training methodology will seem like amateur fitness in comparison with a high-intensity program of cyclic loads. You literally feel how the muscle fibers are "torn" - this is the only way to gain mass.
Intermediate
16