This article was originally posted in the Q&A.
Thanks go to my coach and friend, Dave Bates, for helping to translate this program. If anyone has questions regarding any of the beginner programs or programs for rated lifters, contact veggaman@gmail.com .
Here’s the exemplary monthly plan with two trainings of the beginning lift operators:
Week 1
Day one (Monday)
1. Box squat, 6 X 2, add 10 kg and do 5 X 4
2. Bench press (close grip with index fingers on the smooth part), 5 X 2, add 10 kg and do 5 X 5
3. Dumbbell flies, 10 X 5
4. Dips, 8 X 6
5. Good mornings (standing), 5 X 5
Day three (Wednesday)
1. Incline bench press, 4 X 2, add 5 kg and do 4 X 4
2. Push-ups (hands wider than shoulders), 8 X 6
3. Deadlift from pins (set pins 1–2 inches above the knee), 5 X 2, add 10 kg and do 5 X 2, add 15 kg and do 4 X 4
4. Lunges, 5 X 5 on each leg
5. Hanging leg raises, 10 X 4
Day 5 (Friday)
1. Box squat, 6 X 1, add 10 kg and do 5 X 2, add 15 kg and do 5 X 4
2. Seated barbell press (behind the neck), 5 X 5
3. Bench press (close grip), 6 X 1, add 10 kg and do 6 X 2, add 15 kg and do 5 X 4
4. Dumbbell flies, 10 X 5
5. Squat (no box), 5 X 1, add 10 kg and do 5 X 5
6. Seated good mornings, 5 X 5
Week 2
Day 1 (Monday)
1. Box squat, 8 X 1, add 10 kg and do 6 X 2, add 15 kg and do 6 X 4
2. Bench press (average grip), 5 X 2, add 5 kg and do 5 X 2, add 10 kg and do 5 X 5
3. Dumbbell flies, 10 X 5
4. Push-ups (hands wider than shoulders), 10 X 5
5. Squat (no box), 5 X 2, add 10 kg and do 5 X 5
6. Sit-ups (legs straight), 10 X 4
Day 3 (Wednesday)
1. Deadlift (standing on a 3–4-inch block), 6 X 2, add 10 kg and do 6 X 2, add 20 kg and do 5 X 4
2. Incline bench (average grip), 5 X 1, add 5 kg and do 5 X 2, add 10 kg and do 4 X 5
3. Push-downs, 10 X 5
4. Seated dumbbell press, 10 X 5
5. Leg press, 8 X 1, add 10 kg and do 8 X 2, add 20 kg and do 6 X 4
Day 5 (Friday)
1. Squat (no box), 6 X 1, add 10 kg and do 6 X 2, add 15 kg and do 5 X 4
2. Bench press (average grip), 5 X 2, add 5 kg and do 5 X 2, add 10 kg and do 5 X 5
3. Breast muscles, 10 X 5
4. Lunges, 5 X 1 each leg, add 10 kg and do 5 X 5 each leg
5. Good mornings (seated), 5 X 5
6. Hanging leg raises, 10 X 5
Week 3
Day 1 (Monday)
1. Box squat, 8 X 1, add 10 kg and do 6 X 2, add 20 kg and do 5 X 4
2. Bench press (average grip), 6 X 1, add 5 kg and do 5 X 2, add 10 kg and do 4 X 2, add 15 kg and do 3 X 4
3. Dumbbell flies, 10 X 5
4. Push-ups (hands wider than shoulders), 10 X 5
5. Leg press, 6 X 1, add 10 kg and do 6 X 2, add 20 kg and do 5 X 4
6. Good mornings (standing), 5 X 5
Day 3 (Wednesday)
1. Deadlift to knees, 5 X 2, add 5 kg and do 5 X 5
2. Bench press (close grip ), 5 X 1, add 5 kg and do 5 X 2, add 10 kg and do 4 X 4
3. Dips (with weight), 6 X 6
4. Deadlift from pins, 5 X 1, add 10 kg and do 5 X 2, add 20 kg and do 4 X 4
5. Kettlebell squats (squats in “the trainer”), 5 X 5*
6. Hanging leg raises, 10 X 4
Day 5 (Friday)
1. Bench press (average grip), 6 X 1, add 10 kg and do 5 X 2, add 15 kg and do 4 X 4
2. Squat (no box), 5 X 1, add 10 kg and do 5 X 2, add 15 kg and do 5 X 4
3. Push-ups (hands wider than shoulders), 8 X 5
4. Triceps push-downs, 10 X 5
5. Straight leg sit-ups, 10 X 5
*Squats in the trainer: Athlete stands on two skirtings (benches). Legs are wider than arms. Hold weights in the hand. With the weight in the hands lower than the right angle, the athlete will be made to squat to the level. Squat down until the hip is the same height as the top of the knee with the weight in the hands.
Week 4
Day 1 (Monday)
1. Squat (no box), 5 X 1, add 10 kg and do 4 X 2, add 20 kg and do 3 X 5
2. Bench press (average grip), 6 X 1, add 5 kg and do 5 X 2, add 10 kg and do 4 X 2, add 15 kg and do 3 X 4
3. Dumbbell flies, 10 X 5
4. Dips, 8 X 5
5. Leg press, 6 X 5
6. Seated good mornings, 5 X 5
Day 3 (Wednesday)
1. Bench press (average grip), 5 X 1, add 10 kg and do 4 X 2, add 15 kg and do 3 X 2, add 20 kg and do 2 X 3
2. Deadlift from pins (set pins 1-2” below the knee) 5 X 1, add 10 kg and do 4 X 1, add 15 kg and do 3 X 2, add 20 kg and do 3 X 4
3. Bench Press (close grip) 5 X 1, add 10 kg and do 5 X 2, add 10 kg and do 5 X 4 (35)
4. Dumbbell flies, 10 X 5
5. Kettlebell squats, 5 X 5
Day 5 (Friday)
1. Squat (no box), 6 X 1, add 10 kg and do 5 X 2, add 15 kg and do 5 X 5
2. Bench press, 5 X 1, add 10 kg and do 5 X 2, add 15 kg and do 4 X 5
3. Dumbbell flies, 10 X 5
4. Push-ups (hands wider than shoulders), 8 X 5
5. Straight leg sit-ups, 10 X 4
6. Hanging leg raises, 10 X 3
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