10 Week Beginner Rolling Program

10 Week Beginner Rolling Program

Click on the link above to download the free 10 Week Beginner program! If you like it, let me know, or if you have some suggestion on how to improve upon the program, I am open ears. Love to hear feedback!

This is a beginner training program that is written to be used on a rolling basis, meaning once the 10 weeks is finished, restart from the beginning and run it again. This program is also geared towards those who are less injury resilient, and if you are stumbling across this blog, I would assume that may very much apply to you. It does not mean it cannot apply to others, but this program was written to help with long term health, but the downside to that will be short term strength progress. The goal is long term progress, and that can only be achieved if you are staying injury free. This program goes from volume to strength phases, and does not include a peaking phase, as it is not programmed to lead directly into competition, but instead intended for beginners to build a solid and strong base of size and strength. The training maxes chart on the top right does not auto-populate the document, but can be used to insert your estimated maxes. The BOLDED numbers on Week 1 and 6 in the Squat, Bench, and Deadlift columns are the numbers that auto-populate the document. Read the instructions carefully on what to insert within those boxes, as it will determine the future of the training cycle. Week 1 and 6 are testing weeks, and are used to continually adjust your training maxes on a monthly basis to account for the large strength increases that beginner’s usually see.  Most of the main movements are programmed off of “reps left in the tank”. For example, if it says “Work up to a 6RM /w 2 reps left in the tank”, what that means is to find a weight you could do 8 reps with to all out failure, but stop at 6 reps instead, leaving two more reps in tank. Especially on the testing weeks, you may have to do multiple sets until you find that weight. If you do a 6RM /w 3 reps left in the tank, but it calls for 2 reps left in the tank, slightly increase the weight until you find the appropriate load. If you overshoot the designated weight, do not worry about going down in weight and trying to do another set, just count that as your main set and make an estimate of what the weight should have been to hit the designated RM, and use that weight for further calculations. The accessory movements are programmed mainly off of RPE (Rate of Perceived Exertion), and the document includes an RPE scale at the top for reference. A final note, in that this is programmed for someone whose natural competition squat is low bar. If high bar is your primary squat, use that for your competition lift and safety bar squat as the replacement for the programmed high bar movements. Also, if low bar has historically caused significant bicep or shoulder pain yet is still your competition squat, feel free to substitute a buffalo bar in for the competition squat if needed for reduced pain.

Any questions you have, never hesitate to shoot me an email at sdenovi@gmail.com and I’d be happy to help.


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