Beginner 38 Week Program

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Robert Ferguson's Training Programs
Client: Age:25 Level: Beginner
Goal: Muscle growth, add weight
Activity Level: Highschool sports and gym member for sumer Medical Condition: None
Frequency: approx. 5 days a week Duration: Weight Training for 1 hour/cardio
 
WEEKS 1-4
Connective Tissue/Foundation
Done on: M,W,F
Exercise Rep Sets Rest (min)
Leg Press 10--12 3 2--3
Barbell Chest Press 10--12 3 2--3
Pulldown 10--15 3 2
Knee Extension 10--15 3 2
Barbell Shoulder Press 10--15 3 2--3
Lying Leg Curl 10--15 3 2
Seated Row 10--12 3 2
Pushup 10--12 2 1
Posterior Lateral Raise 12--12 3 1
Barbell Curl-Stability ball 12--15 2 1
Tricep Press Down 12--15 2 1
Opposing Leg/Arm Raise Each Side 30 sec. 2 0.5
Crunch 30 2 1
Standing Calf Raise 15 3 2
Flexibility: 10 min. of active static stretching
Cardio: Run on the treadmill with a 60-70% target heart rate for 20-30 min.; M, W, Sat.
WEEKS 5-12
Foundation
Done on: M,Tues,Thur,F
Split
Day 1 Day 2 Day 3 Day 4
Upper Body Lower Body Off Repeat
Monday Tuesday Wednesday
Wam-Up:5 min. on bike Wam-Up:5 min. on bike Reps/Sets Rest
Exercise Reps/Sets Rest
Barbell Chest Press 8--12/3 3 Smith Machine Squat 8--15/3 3 OFF
Incline Dumbbell Press 10--12/3 2 leg Press 8--12/3 3
Dumbbell Shoulder Press 8--12/3 2 Lunges 10--15/2-3 3
Lateral Dumbbell Raise 12//3 2 Lying Leg Curls 10--12/3 2
Barbell Row 8--12/3 2 Knee Extension 10--12/3 2
PullDown 10--12/3 2 Seated Leg Curls 10--12/3 2
Dumbbell Curl 10//3 1 Seated Calf Raise 10--15/3 2
Rope PressDowns 10//3 1 Standing Calf Raise 10--15/3 1
Crunch 30/2 1
Reverse Crunch 10//3 1
Flexibility: 10 min. of active static stretching
Cardio: Run on the treadmill with a 60-80% target heart rate for 30 min.; Day 1
WEEKS 13-23
Hypertrophy
Split
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Chest Hamstrings Off Back Off Repeat
Shoulders Quads Traps
Triceps Calves Biceps
Monday Wednesday Friday
Warm-Up : 5 min. on bike Warm-Up: 5 min. on bike Warm-Up: 5 min. on bike
Exercise Reps Sets Rest Exercise Reps/Sets Rest Exercise Reps Sets Rest
Incline Barbell Chest Press 8--12 3 3 Squat 8--12/4 3 One Arm Dumbbell Row 8--12 3 3
Flat Dumbbell Chest Press 8--12 3 2 Leg Press/HackSquat 8--12/3 2 Pull Up 6--10 3 3
Dumbbell Fly 8--12 2 2 Lunges 10--12/3 2 T bar Support Row 8--12 3 2
Dumbbell Shoulder Press 8--12 3 3 Knee Extension 12//3 2 Pull Down (reverse grip) 8--12 3 2
Lateral Raise 8--12 3 2 Standing Leg Curl 10--12/3 2 Dumbbell Curl 8--12 3 2
Upright Row 8--12 3 2 Leg Curl 3-Oct 2 Preacher Curl 8--12 2 2
Skull Crusher 8--12 3 2 Standing Calf Raise 10--12/3 2 Stability Ball Crunch* 20--30 2 1
Press Down 8--12 2 2 Seated Calf Raise 10--12/3 2 Hanging Leg Raise* 12--15 2 1
Stability Ball Crunch* 20--30 2 1 Back Extension* 12--15 2 1
Hanging Leg Raise* 12--15 2 1
Back Extension* 12--15 2 1
Note:*=triset
Flexibility:5 min. of active static stretching
Cardio: 30 minutes of interval training; 2 min. jog, 5 min sprint for 30 min. Day 1, 3, 5 (3 days a weeks)
WEEKS 24 (Basketball and Rest)
Active Rest
WEEKS 25-35
Strength Routine
Split
Monday Tuesday Wednesday Thursday Friday Sat/Sun
Chest Off Quads Off Shoulders Off
Back Hamstrings Biceps
Abs Calves Triceps
Monday Wednesday Friday
Warm-Up : 5 min. on bike Warm-Up: 5 min. on bike Warm-Up: 5 min. on bike
Exercise Reps Sets Exercise Reps Sets Exercise Reps Sets
Flat Bench Barbell Chest Press 4--6 5 Squat 4--6 5 Standing Barbell Shoulder Presss 4--6 6
Incline Barbell Chest Press 4--6 4 Deadlift 6 6 Seated Dumbbell Shoulder Press 6--8 5
One Arm Dumbbell Row 6 3 Good Morning 10 3 Barbell Curl 8 4
Pull Up 8 4 Seated/Standing Calf Raises 10 3 Close grip Bench Press 4--6 4
Rest: 3-5 min.
Flexibility:5 min. of active static stretching
Cardio: 30 minutes walking (3.5-4mph) on treadmill at an (5-15%)incline; T,Sat
WEEKS 36-38
Active Rest

Last Updated: April 13, 2007 Site Directory | Search Site | Policy Statement | Mission Statement | Contact
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