by Tony Gjokaj September 07, 2021 3 min read
Here is a free exercise program for beginners who want to start working out at the gym!
This program is a four day program that helps people who are new to fitness or new to weights get leaner and stronger at the gym.
If your intent is to build muscle, feel good, or look better, this program is for you.
Reps are the number of repetitions you do in one set.
Sets are the number of times you initiate a specific movement.
For exercises with ~5 reps, you should rest 3-5 minutes in between sets.
For exercises with 6-12 reps, you should rest 1.5-2 minutes in between sets.
There are separate days that focus on two different goals: muscle and strength.
For the strength days, we pursue heavier lifting with less reps to build a stronger body.
For the muscle days, we pursue higher reps with less weight with the intent to build lean muscle.
Combining both of this will help build a solid foundation where more people will progress consistently.
You can warm up for 5 minutes on a cardio machine if you go to a gym. Alternatively, you can use a jump rope.
For the big exercises (like Squats, Bench, Deadlift), consider 3 minutes of rest in between sets.
For isolation exercises like the triceps, biceps, leg curls or leg extensions, 60-90 seconds should be sufficient enough rest up between sets.
With this beginner's program, you can utilize a linear periodization approach to exercise.
Let's say you're going for a Squat for 3 sets of 5 reps.
If you hit 5 reps on every set in one day, you can add weight to the bar the next session. For lower body exercises, 10-15lb increases, for upper body exercises, 5-10lb increases.
Always consult your physician or qualified health professional with any matters regarding your personal health. Use of the information provided in this program should be used at your own risk.
Reforged Performance Nutrition LLC will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness, or death.
If you have noticed you are stronger, have added some lean muscle over a few months, and feel a lot better mentally, this is exactly what the goal with this program is.
This program is designed to keep you active in the gym, which will improve not only physical health, but mental health as well.
From fat to fit, and from sad to happy.
Ultimately, it primes you up for a little more workout intensity.
if you have any questions or comments, feel free to email us at firstname.lastname@example.org, or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj February 21, 2024 4 min read
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Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
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The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!