8 Week Beginner Strength Program

This is 4 day per week strength training program that focuses on building strength in the Big 3 lifts. The squat, the bench, and the deadlift. This training regimen is geared towards the beginner who is looking for structure to help progress in their strength training goals. While geared towards the beginner this program may also benefit intermediate lifters who have been training for a while but lack structure in their programming.

The squat, bench, and deadlift are all programmed based on a percentage of your 1 rep max, so before starting this program you will need to test this on all three lifts. If you are newer to training this program is likely to tax your central nervous system causing fatigue and soreness so your diet and recovery will need to be on point to get the most out of this program. When looking to build overall strength creating a central nervous system adaptation is necessary, so embrace it.

Accessory exercises are also programmed for each training day. I selected these accessories and structured the program in a way that will help build strength and resilience around all prime movers and secondary muscles that encompass the Big 3 lifts. Many individuals who focus on strength training will make the mistake of neglecting their accessory movements. I urge you take them just as seriously as your main movements if you want to get the most out of this program and your training in general.

To complete this program, you will need access to a gym with standard equipment.