Step #4: Plan

Muscular Strength: Beginner Example Program

Students who have not exercised regularly in the past 6 months should use beginner program.

Health and Fitness (Total Body)

Warm-up:
  • Five minutes of general warm-up (walk, jog, elliptical machine, stationary bike…)
  • Stretch muscle groups to be used
  • Engage core (floor bridge, pelvic tilt, alternate limb point…)

Exercise

Sets

Reps

Intensity

Recovery*

1. Leg Press

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

2. Vertical Bench

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

3. Leg Curl

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

4. Lat Pull-down

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

5. Calf Raises

1-2 sets

12-15 reps

Bodyweight

or

12-15 RM

2 min

6. Shoulder Press

Dumbbell

1-2 sets

12-15 reps

50-60% 0f 1 RM

2 min

7. Gluteus Kick Back

Fixed Machine

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

8. Bicep Curls

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

9. Tricep Press-down

1-2 sets

12-15 reps

65% of 1 RM

or

12-15 RM

2 min

10. Leg Lifts

1-2 sets

15-20 reps

Bodyweight

2 min

11.Crunch

1-2 sets

15-20 reps

Bodyweight

2 min

12. Back Extensions

Fixed Machine

Or

Bodyweight

1-2 sets

15-20 reps

Bodyweight

Or

Lighter

2 min

 

Cool-down:
  • Stretch

Male students 35 years of age or older and female students 45 years of age or older should receive a doctors clearance before starting an exercise program.

Keep your workout fresh. Every six weeks pick a muscle group and change an exercise. Changing the exercise will keep your workout fresh.