Untrained : An individual who has not trained on the exercises before, but can perform them
correctly.
As an untrained individual, male or female you should stick with the basics, isolation
movements will not give you the wanted results, also sticking with the compound movements
will prevent you from getting injured.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
Day 1: Back & Shoulders
Deadlift 5 Sets / 6-8 Reps - Progressive Overload
Bent Over Barbell Row 3 Sets / 8-10 Reps Progressive Overload
Lat Pull Down 2 Sets / 8-10 Reps
One Arm Dumbbell Row 1 Sets / 20 Reps
Lateral Raises 2 Sets / 10 Reps Progressive Overload
Front Dumbbell Raises 2 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 2 Sets / 10 Reps Progressive Overload
Day 2 : Rest
Day 3 : Chest,Arms & Core
Dumbbell Incline Bench Press 3 Sets / 8-10 Reps Progressive Overload
Bench Press 2 Sets / 10 Reps
Dumbbell Flys 4 Sets / 15-20 Reps
Dips 1 Sets/ 15 Rep
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)
Close Grip Bench Press 3 Sets / 8-10 Reps (Progressive Overload)
Skull Crushers 5 Sets / 8-10 Reps Progressive Overload
(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload
DO NOT DO CRUNCHES
Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)
Day 4 : Rest
Day 5 : Leg Day
High Bar Back Squat 5 Sets / 6-10 Reps - Progressive Overload
Lungs 2 Sets / 10 Reps - Progressive Overload
One Arm Dumbbell Squat 1 Set / 15 -20 Reps
Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
DAY 6 & 7 : REST
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