Beginner Program for Size and Strength

This program is designed for anyone wanting a follow along program with the aim of increasing their muscle size and strength.

 

This program is a 4 day a week split, each day focusing on different muscle groups. We suggest you try doing day 1 on Monday, day 2 on Tuesday, rest on Wednesday, day 3 Thursday and day 4 Friday, rest over the weekend. However, its totally fine to fit it into your schedule in what way you can. By the end of the week you will have worked each muscle group once. Repeat the program again this time using a heavier weight than last time (aim for around 2 kg more) repeat this for 4 weeks. Then you’ll be ready to move onto one of the more advanced programs found here on bighairystrength.com.

This is a simple program designed to introduce a new lifter into ‘body part splits’, which is basically allocating a day to each major muscle group. This method of training is popular with recreational bodybuilders, pros, and many types of strength athlete.

To start have a rough guess as to what weights to use for each exercise (best to keep on the cautious side). The complete the exercise for the given amount of reps. If you complete the reps easily and could have done more go slightly heavier next set. If you struggled to get the reps or had to stop early drop the weight for the next set. Hopefully, by the last set you’ll have a rough idea of how heavy you need the weight and can make note ready for next week.

Don’t go too heavy straight away because you’ll be adding 2 kg each week. Start at a comfortable weight and by the end of this program you’ll be using heavier and more challenging weights.

Day 1

Chest and Triceps

 

Dumbell Press

3 sets of 10 reps with 60 seconds rest in between

Incline Dumbell Press

3 sets of 10 reps with 60 seconds rest in between

Incline Dumbell Flyes

3 sets of 10 reps with 60 seconds rest in between

Cable Flyes (High to Low)

3 sets of 10 reps with 60 seconds rest in between

 Tricep Pull Downs (Rope attachment)

3 sets of 10 reps with 60 seconds rest in between

 

Day 2

Back and Biceps

 

Wide Grip Lat Pull downs

3 sets of 10 reps with 60 seconds rest in between

Close Grip Lat Pull downs

3 sets of 10 reps with 60 seconds rest in between

Dumbell Row

3 sets of 10 reps with 60 seconds rest in between

Seated Cable Row

3 sets of 10 reps with 60 seconds rest in between

Hammer Curl

3 sets of 10 reps with 60 seconds rest in between

 

Day 3

Shoulders and Traps

 

Seated Military Press

3 sets of 10 reps with 60 seconds rest in between

Rear Delt Flyes

3 sets of 10 reps with 60 seconds rest in between

Lateral Raises

3 sets of 10 reps with 60 seconds rest in between

Up Right Row

3 sets of 10 reps with 60 seconds rest in between

Plate Shrugs

3 sets of 10 reps with 60 seconds rest in between

 

Day 4

Legs

 

Goblet Squat

3 sets of 10 reps with 60 seconds rest in between

Machine Leg Press

3 sets of 10 reps with 60 seconds rest in between

Leg Extensions

3 sets of 10 reps with 60 seconds rest in between

Leg Curls

3 sets of 10 reps with 60 seconds rest in between

Calf Raises

3 sets of 10 reps with 60 seconds rest in between

Follow this program for 4 weeks, or longer if you enjoy it. Then it’s time to move on to another more challenging big hairy program, where you’ll use different techniques to continue your gains.