6-Week Beginner Strength Training Program

Welcome to the beginner's strength program! This 6-week plan is designed for anyone new to strength training or looking to develop a strong foundation before committing to more advanced workouts. By focusing on proper movement patterns, controlled tempos, and gradual progression, this program will help you build strength, improve body awareness, and prepare for the next level of training.

Program Overview

• Workouts per week: Full-body workouts 2-3x per week. Alternate between Day 1 and Day 2 routines.

• Goals: Build a strong foundation, learn proper technique, and improve fitness.

• Week Structure:

• Weeks 1-3 (Level 1): Focus on mastering the fundamentals with lower volume.

  1. Weeks 4-6 (Level 2): Increase intensity and volume for more progress.

Workout Schedule

Day 1 Workout

1. Goblet Squat

2. Single-Arm Dumbbell Row

3. Dumbbell Bench Press

4. Plank – Start with 30 seconds, adding 5 seconds each week.

5. Single-Arm Overhead Carry – Hold for 30 seconds, increasing by 5 seconds weekly.

Day 2 Workout

1. Romanian Deadlift – Use either dumbbells or a barbell.

2. Reverse Lunges

3. Underhand Lat Pulldown

4. Standing Dumbbell Shoulder Press

5. Farmer’s Carry – Begin with 30 seconds, adding 5 seconds per week.

Weekly Progression

Here's how to progress over the 6 weeks:

Week 1: 2 sets of 6-8 reps

Week 2: 2 sets of 8-10 reps

Week 3: 2 sets of 10-12 reps

Week 4: 3 sets of 6-8 reps

Week 5: 3 sets of 8-10 reps

Week 6: 3 sets of 10-12 reps

Rest Period: Rest for 70-80 seconds between sets to recover.

Tempo:

• Eccentric phase (lowering, e.g., when squatting down): Controlled 3 seconds.

• Pause at the hardest part of the lift (e.g., bottom of a squat): 1-second hold.

Follow these tempos to develop proper control and form throughout the exercises.

Tips for Each Exercise

Each exercise comes with quick tips to get the most benefit and ensure safe technique.

Goblet Squat

1. Keep feet shoulder-width apart and drive your knees outward.

2. Hold the dumbbell tight to your chest.

3. Lower slowly (3 seconds down), then drive through your heels to stand.

Single Arm Dumbbell Row

1. Keep your back straight and hinge at the hips.

2. Control the dumbbell as it lowers (don’t just drop it!).

3. Focus on bringing the dumbbell toward your hip, not your chest.

Bench Press

1. Keep your feet planted firmly on the floor for stability.

2. Lower the weight slowly to your chest (3 seconds).

3. Push the dumbbells up while keeping control.

Romanian Deadlift

1. Hinge your hips back, keeping your back flat and chest up.

2. Lower the weights while feeling a stretch in your hamstrings.

3. Squeeze your glutes as you return to the top.

Reverse Lunges

1. Step back far enough to form 90-degree angles in both knees.

2. Keep your upper body tall and stable.

3. Drive through your front heel to return to standing.

Underhand Lat Pulldown

1. Keep a slight arch in your lower back and avoid leaning too far back.

2. Pull the bar to your upper chest while squeezing your shoulder blades together.

3. Slowly return the bar to the start position (3 seconds).

Standing Dumbbell Shoulder Press

1. Keep your core engaged to prevent arching your back.

2. Push the dumbbells overhead in a controlled motion.

3. Lower the weights back down slowly.

Plank

1. Keep your body in a straight line from shoulders to heels.

2. Squeeze your core and glutes for added stability.

3. Don’t arch or round your lower back.

Carries (Farmer/Overhead)

1. Stand tall, keeping your shoulders down and back.

2. Walk with slow, small steps while keeping the weight balanced.

3. Maintain a tight grip for the entire duration.

Understanding Progressive Overload

Progressive overload is a principle for gradual improvement. By increasing weight, reps, or duration, you continually challenge your muscles and encourage growth. Don't worry if you can’t increase every week. What’s crucial is aiming for fatigue where you have 2 reps left in the tank at the end of each set. Focus more on form and controlled tempo than on pushing max weights too early.

When to Move to the Next Level

• Very new beginners can repeat Weeks 1-3 (Level 1) before continuing to Weeks 4-6 (Level 2).

• Beginners with some experience can continue Weeks 1-6 without cycling back.

• Non-beginners not quite intermediate can start directly at Weeks 4-6 (Level 2).

Wrap Up

This 6-week program is the perfect way to build strength, master the basics, and develop consistency. Once you’ve completed it, you’ll have the foundation needed to take your fitness to the next step.

When you're ready, reach out to me, and let's work together to create a personalized plan to achieve your goals!