[Normal][2xWeek] Strong & Fit - strength and conditioning for everyone


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Summary :memo:

This Challenge is ideal for you if you want to increase your strength and build muscle mass/trying to get lean. The workouts presented here use primarily barbells and are biased towards the squat, bench press and deadlift. If that seems interesting to you, continue reading! Suitable for men and women! :wink:

Level: Beginner
Difficulty: Normal
Time requirements: 2 x week (~60-90 per workout) weights day with optional 3rd GPP (General Physical Preparedness) day
Duration: 4 weeks (28 days)

Goals :checkered_flag:

  • introduce you to the world of barbell training
  • learn to (hopefully) properly execute the squat, bench press and deadlift
  • get you in better shape
  • boost your confidence

Note that THIS IS NOT a CrossFit, bodyweight or bodybuilding program.

Requirements :white_check_mark:

  • Squat rack
  • Barbell
  • Free Weights
  • Bench

The Challenge :muscle:

Training days

Choose your workout days so that there are at least 48 hours (2 days) of rest between them and fit 2 per week.

Example - Tuesdays and Saturdays.

If you want to incorporate the 3rd day (GPP) you can do something like:

  • Tuesdays: weights
  • Thursday: GPP
  • Saturday: weights

If youโ€™re pressed by the time you can do the GPP after a weight session.

Weight selection

Try to select your weights so that when doing a work set you feel like you can 2 more reps after the last one (RPE 8).

Rest periods

Rest for 5 minutes between work sets on weight days. Try to rest as little as possible on GPP days.

Warmup

You start every weight day with the squat. For warmup - do 15 reps x 5 sets of bodyweight or barbell only squats with rest for about a minute between them.

Do 2 โ€œlightโ€ sets before starting the work sets for every barbell exercise. Example:

Your work sets for the squat are done with 50 kgs.

1st light set - 5 reps with 30 kgs
2nd light set - 5 reps with 40 kgs

Rest for 2-3 minutes between these sets

Warmup on GPP days is not required.

The program

The sets presented below include the only so-called โ€œworkโ€ sets. Any warmup sets should not be considered when counting these sets.

Week 1, day 1 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set

Week 1, day 2 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Deadlift 5 reps x 1 set

Week 2, day 1 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Deadlift 5 reps x 2 sets

Week 2, day 2 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Barbell rows 8 reps x 1 set

Week 3, day 1 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 4 sets
Deadlift 5 reps x 3 sets

Week 3, day 2 (GPP):

Accumulate 7 min of ab workout (e.g. plank, crunches, v-sits)
25 minute of steady-state cardio - assault bike, stepper, rower or similar (heart rate ~60% of max)

Week 3, day 3 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 3 sets
Barbell rows 8 reps x 3 set

Week 4 day 1 (weights):

Squat 5 reps x 4 sets
Bench Press 5 reps x 4 sets
Deadlift 5 reps x 3 sets

Week 4, day 2 (GPP):

Accumulate 7 min of ab workout (e.g. plank, crunches, v-sits)
30 minute of steady-state cardio - assault bike, stepper, rower or similar (heart rate ~60% of max)

Week 4, day 3 (weights):

Squat 5 reps x 3 sets
Bench Press 5 reps x 4 sets
Barbell rows 8 reps x 3 set

Resources :books: