Beginner Prep School

Strength

2 weeks / 3 days per week

There two main workouts with this program - an A workout and a B workout. Each day has two main lifts and two supplemental lifts. After the main lifts, then perform some assistance exercises, usually bodyweight or something similar. This template includes some additional volume to reinforce and strengthen the body and develop relative body strength. Perform a simple warm-up using all bodyweight. Jumping jacks - 3 sets of 25 reps, Bodyweight squat - 3 sets of 10 reps, Mountain climbers - 3 sets of 10 reps/leg. After the warm-up you begin your jumping routine. Pick one of two jumps: the box jump or the standing long jump. Do about 10-20 jumps per workout

Reviews

0 reviews

Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 5 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 2

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 5 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-100 reps

Recommended Pull Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

More templates like Beginner Prep School

  • Black Army Jacket

    Strength
    3 weeks / 4 days per week
  • Tactical Barbell Fighter

    Strength
    6 weeks / 2 days per week
  • 351 First Set Last, PR Set, and Jokers 3 Day

    Strength
    4 weeks / 3 days per week
  • Advanced 5/3/1

    Strength
    3 weeks / 4 days per week
KeyLifts
App Store Download
Play store download