TRAINING TEMPLATES
NEW TO TRAINING
Skill Level: new to the gym and unsure of where to start
Frequency: 3-4 days per week
Equipment Needed: standard equipment found in a commercial gym
Note: The idea behind this setup is flexibility for those who may be unsure of what to do in a given session while also allowing for options in exercise selection to aid in comfort for those unfamiliar with certain equipment.
​
Primary Movements
(select one exercise for each category)
​
Lower Body (ex. barbell squat, leg press, goblet squat)
8 reps @ RPE 6​
8 reps @ RPE 7
8 reps @ RPE 8 x 2 sets
Pushing (ex. barbell bench press/overhead press, dumbbell chest press/shoulder press)
8 reps @ RPE 6​
8 reps @ RPE 7
8 reps @ RPE 8 x 2 sets
Pulling (ex. barbell deadlift, barbell row, pull-ups/chin-ups)
8 reps @ RPE 6​
8 reps @ RPE 7
8 reps @ RPE 8 x 2 sets
​
Secondary Movements
Prescription: 7-9 minutes of 12-15 reps performed sub maximally (due to intensity being sub maximal rest periods can be kept shorter than during the main movement portion of the training session)
​
Pick 1-3 exercises
​
Example Movements
lat pulldowns
chest fly
bicep curl/hamstring curl
tricep extension/pushdown
leg extension
side raise
​
What is RPE?
Rate of Perceived Exertion (RPE) is one of the easiest ways to communicate intensity to someone remotely. Training with the mindset of reps in reserves allows one to manage training intensity while also adjusting for changes in load management, due to daily fatigue or stress. If we can manage training volume and fatigue over the long haul, while making sure stress (training volume) is increased over time correctly, then optimal gains (strength, hypertrophy, etc.) can be achieved.
NOVICE BARBELL TRAINING
Skill Level: those who are new to barbell training
Frequency: 3 days per week
Equipment Needed: barbell, squat rack, deadlift platform
Note: The idea behind this setup is to take advantage of strength gains from early novice increases while also using a double progression approach across each movement. Each lift will start at a given rep range and then will be increased by 1 rep every third workout. Once a predesignated rep range is met, the load will then be increased while dropping back down to the original rep range.
​
Progression Example
Squat
Week One​
​Day One: 100lbs x 5 reps​​
Day Two: 100lbs x 5 reps
Day Three: 100lbs x 6 reps
Week Two
Day One: 100lbs x 6 reps​
Day Two: 100lbs x 6 reps
Day Three: 100lbs x 7 reps
​
Template
Barbell Squat
1 set of 5 reps​
Overhead Press
1 set of 5 reps​
Deadlift
1 set of 5 reps​
Chin Up
1 set of 5 reps​
Bench Press
1 set of 5 reps​
POST NOVICE BARBELL TRAINING
Skill Level: post novice trainees or those with some training experience
Frequency: 3 days per week
Equipment Needed: barbell, squat rack, deadlift platform, leg press
Note: The idea behind this setup is to apply the next steps needed once progress has halted using the novice template or when novice progression ends. Frequency or exposure of each movement increase, which will allow opportunities for variations to be included while naturally increasing volume to allow for strength adaptations to continue. The use of RPE will also be introduced which will allow for auto regulation when training while still using a linear periodization setup.
​
Day One
Squat w/belt
6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 2 sets
Close Grip Bench
3 reps @ RPE 7​
3 reps @ RPE 8
3 reps @ RPE 9
RDL
10 reps @ RPE 6​
10 reps @ RPE 7
10 reps @ RPE 8
Day Two
Pause Squat (two count)
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
Overhead Press
5 reps @ RPE 6​
5 reps @ RPE 7
5 reps @ RPE 8 x 2 sets
Pendlay Row
8 reps @ RPE 6​
8 reps @ RPE 7
8 reps @ RPE 8
Day Three
Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 2 sets
Pause Bench (one count)
5 reps @ RPE 6​
5 reps @ RPE 7
5 reps @ RPE 8 x 2 sets
Leg Press
8 reps @ RPE 6​
8 reps @ RPE 7
8 reps @ RPE 8
​
BODY BUILDING STARTER
Skill Level: post novice trainees or those with some training experience
Frequency: 4 days per week (upper/lower split)
Equipment Needed: standard equipment found in a commercial gym
Progression: main movements, linear progressions, accessories/double progression
Note: The idea behind this setup is to apply the next steps needed once progress has halted using the novice template or when novice progression ends. Frequency or exposure of each movement increase which will allow opportunities for variations to be included while naturally increasing volume to allow for strength adaptations to continue. More accessories will be used to allow for isolation exercises and shift toward hypertrophy-based goals.
​
Day One
Bench Press - 6 reps x 4 sets​
Row Variation - 6 reps x 4 sets
Barbell Overhead Press - 8 reps x 3 sets
Chin-ups - 8 reps x 3 sets
Chest Fly (dumbbell, cable, or machine) - 15 reps x 4 sets
Day Two
Barbell Squat - 6 reps x 4 sets
Deadlift - 6 reps x 4 sets
DB Step Up - 8 reps x 3 sets
Standing Calf Raise - 8 reps x 5 sets
Day Three
Chest Press (dumbbell or machine) - 10 reps x 3 sets​
Row Variation - 10 reps x 3 sets
Incline Chest Press (dumbbell or barbell) - 12 reps x 3 sets
Lat Pulldown - 12 reps x 4 sets
Tricep (any variation) - 12 reps x 3 sets
Bicep Curl (any variation) - 12 reps x 3 sets
Day Four
Leg press - 8 reps x 3 sets
Hack Squat - 8 reps x 3 sets
Dumbbell Lunge - 10 reps x 3 sets
Leg Extension - 12 reps x 3 sets
Leg Curl (seated or prone) - 12 reps x 3 sets
Seated Calf Raise - 15 reps x 4 sets