Beginner Program Stage 2

[Robert Frederick]

The weights follow the same ideas outlined in the beginner program that precedes this one. This one is meant to be done after you have already received basic instruction in the lifts. When you reach the end of this program test your maxes and move on to a percentage based program.

Week 1
1st Day (Monday)

1. Box squat
Xkg 6 reps 2 sets
Xkg +10kg 5 reps 6 sets
(42)

2. Dumbbell bench
8 reps 6 sets
(48)

3. Dumbbell Flies
10 reps 5 sets
(50)

4. Pull ups or Pull downs
6 reps 6 sets
(36)

5. Hanging leg raises
8 reps 5 sets
(40)


3rd Day (Wednesday)

1. Incline bench
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 5 sets
(28)

2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)

3.Deadlift from pins (bar should 1-2” below the knee cap)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(40)

4. Lunges
5 reps each leg for 5 sets.
(25)

5. Hyperextension
10 reps 4 sets
(40)


5th Day (Friday)

1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)

2. Bench (close grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +5kg 6 reps 2 sets
Xkg +10kg 5 reps 5 sets
(43)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Seated good mornings
5 reps 5 sets
(25)

5. Sport games ( G.P.P )
30 minutes (football, basketball, tennis, etc.)


Week 2
1st Day (Monday)

1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)

2. Seated barbell press (behind the neck)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(40)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)

5. Hyperextension
10 reps 4 sets
(40)


3rd Day (Wednesday)

1. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(38)

2. Incline bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)

3. Tricep pushdowns
10 reps 5 sets
(50)

4. Stiff leg deadlift
6 reps 5 sets
(30)

5. Leg Press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)

6. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)

2. Bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(40)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Dips
8 reps 5 sets
(40)

5. Seated good mornings
5 reps 5 sets
(25)

6. Sport games ( G.P.P.)
30-45 minutes


Week 3
1st Day (Monday)

1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(40)

2. Bench press (average grip)
Xkg 8 reps 1 set
Xkg +5kg 6 reps 1 set
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(34)

3. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)

4. Leg Press
Xkg  8 reps 1 set
Xkg +10kg 8 reps 1 set
Xkg +20kg 6 reps 5 sets
(46)

5. Standing good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)

1. Deadlift to the knees
Xkg 5 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 6 sets
(39)

2. Dips (with weight)
6 reps 6 sets
(36)

3. Tricep pushdowns
10 reps 5 sets
(50)

4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the hip joint is lower than the knee joint.)
5 reps 5 sets
(25)

5. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)

1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)

2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 5 sets
(36)

3. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)

4. Tricep pushdowns
10 reps 5 sets
(50)

5. Straight leg sit ups
10 reps 5 sets
(50)

6. Sport games (G.P.P)
30 minutes


Week 4
1st Day (Monday)

1. Squat (no box)
8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(45)

2. Bench Press (average grip)
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(40)

3. Dips
8 reps 5 sets
(40)

4. Leg Press
8 reps 5 sets
(40)

5. Seated good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)

1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 4 reps 5 sets
(31)

2. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 4 sets
(30)

3. Stiff leg deadlifts
6 reps 5 sets
(30)

4. Dumbbell flies
10 reps 5 sets
(50)

5. Kettle ball squats
6 reps 6 sets
(25)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 6 reps 5 sets
(42)

2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Pushups (hands wider than shoulders)
8 reps 5 sets
(40)

5. Straight leg sit ups
10 reps 4 sets
(40)

6. Hanging leg raises
10 reps 3 sets
(30)


Week 5
1st Day (Monday)

1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +20kg 5 reps 4 sets
(32)

2. Bench Press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 4 reps 5 sets
(34)

3. Pushups (hands wider than shoulders)
6 reps 5 sets
(30)

4. Squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 5 reps 4 sets
(31)

5. Hanging leg raises
10 reps 4 sets
(40)


3rd Day (Wednesday)

1. Deadlift
Xkg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 4 reps 5 sets
(38)

2. Bench Press (narrow grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 5 sets
(36)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Kettle ball squats
5 reps 5 sets
(25)

5. Hyperextension
8 reps 4 sets
(32)


5th Day (Friday)

1. Incline bench (average grip)
4 reps 5 sets
(20)

2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 3 sets
(28)

3. Bench press
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 5 reps 5 sets
(35)

4. Leg press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +15kg 8 reps 4 sets
(56)

5. Sport games (G.P.P)
30-40 minutes


Week 6
1st Day (Monday)

1. Squat (no box)
Xkg 5 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 2 sets
Xkg +30kg 2 reps 3 sets
(21)

2. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 sets
Xkg +20kg 4 reps 1 set
Xkg +25kg 3 reps 4 sets
(27)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Hanging leg raises
10 reps 4 sets
(40)


3rd Day (Wednesday)

1. Deadlift (standing on blocks 3-4”)
Xkg 4 reps 2 sets
Xkg +10kg 3 reps 4 sets
(20)

2. Seated barbell press (behind the neck)
Xkg 5 reps 1 sets
Xkg +5kg 4 reps 5 sets
(25)

3. Dips
5 reps 5 sets
(25)

4. Deadlift from pins (pins are located 1-2” below the knee)
Xkg 4 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 4 sets
(20)

5. Hyperextension
8 reps 4 sets
(32)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(42)

2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 5 reps 5 sets
(39)

3. Kettle ball squats
5 reps 5 sets
(25)

4. Stiff leg deadlift
5 reps 5 sets
(25)

5. Sport games (G.P.P)
20-30 minutes


Week 7
1st Day (Monday)

1. Box squat
Xkg 6 reps 2sets
Xkg +10kg 5 reps 4sets
(32)

2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Dips

8 reps 6 sets
(48)

5. Standing good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)


1. Incline bench press (average grip)
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 4 sets
(24)

2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)

3. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(36)

4. Lunges
5 reps with each leg 5 sets
(25)

5. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)

1. Box squat
Xkg  6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(36)

2. Seated barbell press (behind the neck)
5 reps 5 sets 
(25)

3. Bench (close grip, index finger on the smooth part)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)

4. Dumbbell flies
10 reps 5 sets
(50)

5. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 5 sets
(30)

6. Seated good mornings
5 reps 5 sets
(25)


Week 8
1st Day (Monday)


1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(44)

2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)

5. Squat (no box)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)

6. Hyperextensions
10 reps 4 sets
(40)


3rd Day (Wednesday)


1. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 6 reps 2 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(44)

2. Incline bench press
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)

3. Tricep press downs
10 reps 5 sets 
(50)

4. Shoulder press
10 reps 5 sets 
(50)

5. Leg press
Xkg 8 reps 1 sets
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)

2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Lunges
Xkg 5 reps for each leg 1 set
Xkg +10kg 5 reps for each leg 5 sets
(30)

5. Seated good mornings
5 reps 5 sets 
(25)

6. Hanging leg raises
10 reps 5 sets
(50)
   

Week 9
1st Day (Monday)


1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(40)

2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)

3. Dumbbell flies

10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)

10 reps 5 sets
(50)

5. Leg press
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(38)

6. Standing good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)


1. Deadlift up to the knees
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(35)

2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 4 sets
(31)

3. Weighted dips
6 reps 6 sets 
(36)

4. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 4 sets
(31)

5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets
(25)

6. Hanging leg raises
10 reps 4 sets
(40)


5th Day (Friday)


1. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(32)

2. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(35)

3. Push ups (hands wider than shoulders)
8 reps 5 sets 
(40)

4. Tricep push downs
10 reps 5 sets 
(50)

5. Hyperextensions
10 reps 5 sets
(50)


Week 10
1st Day (Monday)

1. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +20kg 3 reps 5 sets
(28)

2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)

3. Dumbbell flies

10 reps 5 sets
(50)

4. Dips

8 reps 5 sets
(40)

5. Leg press

6 reps 5 sets 
(30)

6. Seated good mornings
5 reps 5 sets
(25)


3rd Day (Wednesday)


1. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 2 reps 3 sets
(25)

2. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 1 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 3 reps 4 sets
(27)

3. Bench (close grip, index finger on the smooth)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 4 sets
(35)

4. Dumbbell flies
10 reps 5 sets
(50)

5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets
(25)


5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)

2. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(35)

3. Dumbbell flies
10 reps 5 sets
(50)

4. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)

5. Hyperextensions
10 reps 4 sets
(40)

6. Hanging leg raises
10 reps 3 sets
(30)

[Apricotjam]

Would something like this be the way to go for someone who is not a class 3 lifter yet?

[Robert Frederick]

Would something like this be the way to go for someone who is not a class 3 lifter yet?

This would be the way to go if you don't have maxes yet. Otherwise percentages are easier. Don't worry too much about the classes. They are there to help but shouldn't be treated as fixed rules.

[Apricotjam]

Thanks for the quick reply. Was just wondering since I'm getting closer to class 3

[Robert Frederick]

Are you using this one?

[Apricotjam]

No, not at the moment but I'm thinking about doing it.

[ipsumlorem]

Am i right with assuming that box squat form should look like "no-box"-squat form? So for example no exaggerated sitting back with vertical shins and so on?

[peach black]

Is the "X" value  to be kept the same for all the 10 weeks?
Example: on week 1 I have Box Squat  6x2  Xkg + 5x6 X+10kg, let's say I do  100kg the first 2 sets and 110kg the other 6 sets.
On week 8 I have Box Squat 8x1 Xkg + 6x2 X+10kg. Shall I use 100kg again for my first set?
Hope I was clear

[Robert Frederick]

Is the "X" value  to be kept the same for all the 10 weeks?
Example: on week 1 I have Box Squat  6x2  Xkg + 5x6 X+10kg, let's say I do  100kg the first 2 sets and 110kg the other 6 sets.
On week 8 I have Box Squat 8x1 Xkg + 6x2 X+10kg. Shall I use 100kg again for my first set?
Hope I was clear

No, that's going to change almost on a daily basis for a beginner. If it's not changing then a percentage based program would be easier.

[Marco]

Why in the last weeks I can't see any competition exercise? only partial deadlift, average grip bench press...

After this 10 weeks if I would to try the maxes, should I do the taper? or after few days of rest can I try the maxes?

Thanks

[Robert Frederick]

Take a couple days off at the end then test your maxes.

[Marco]

ok thanks!!

[nyb]

1) Why pull ups only at first day of first week and no more next? What sense to do it only once?
2) What if I am skinny beginner? Can I repeat this program two or three or more times?