With beginners and people that are returning to training after a long break we like to spend the first few weeks of training focusing on the basic compound movements, training exercises such as the squat, bench and deadlift multiple times per week in order to work on form. We usually run a 8 week training program where we test our one rep max in the squat, bench and deadlift in the final week.
Below is a sample training week, a link to the full training program is at the bottom of the post.
| Day 1 | week 1 |
| Goblet Squat | 3×10 |
| Deadlift | 3×5 |
| Band Pull Aparts | 4×15 |
| Bench Press | 5×5 |
| Incline Dumbells | 3×10 |
| Dumbell Row | 4×10(each side) |
| Bicep Curls | 3×12 |
| Day 2 | week 1 |
| Goblet Squat | 3×10 |
| Squat | 4×6 |
| SLDL | 3×8 |
| Lunges/ BSS | 3×20/3×10(e.s) |
| CSR/ Lat Pulldown | 4×10 |
| Plank | 3x30s |
| Day 3 | week 1 |
| Goblet Squat | 3×10 |
| Squat | 3×8 |
| Band Pull Aparts | 4×15 |
| Bench Press | 4×6 |
| Tricep Pushdown | 4×10 |
| Side Raises | 3×10 |
| Face Pulls | 3×15 |
Download the full programme here
Check out our other beginner posts here
If you have any follow on questions please feel free to send us a message!
Hi, I’m interested in taking part in this 8 week program. Are places still avaiable?
Hi Matthew,
This program is available as part of our standard training plan & gym membership offer
https://galwaystrengthandperformance.com/product/standard-membership/
If you’d like to check out the gym you can call in some time during our opening hours.
Let us know if you’ve any more questions,
Conall