Beginner Workout Instructions

Warm-Up: 5-10 minutes

Cardio/Cool Down: 20-30 minutes

Treadmill, Bike, Stairmaster, etc.


Week 1

Day 1
Your goal is to do 1 set of 15 repetitions on each exercise.
(All machines and exercises are different, so when choosing your starting weights guess light)

Make sure to write your weights & reps in the 1st column, weight x reps, example: 20 x 15
If you don’t get 15 reps on every exercise it’s OK, just do as many as you can and write it down.

Day 2 – 4
Look over the previous workout and slightly raise the weights on any exercises you easily made it to 15, keep all other weights the same.

Repeat this workout 1 to 3 times with at least 1 day of rest in between.

Weeks 2 – 6

Generally the same format as week 1 with different exercises and more sets (as noted on each workout).

Week 7

If you think you’re ready start the Intermediate Workouts

If not make your own Custom Beginner Workouts until you are.

How to get your intermediate weights for the intermediate pyramid.

Beginner Weight x 1.4 = Intermediate Weight