Starter Bind
Beginner • 3 days per week • Strength base
Overview
Level: Beginner
Schedule: 3 days per week
Focus: Strength base
Progression
- Begin with weights that let you learn the movement.
- Add repetitions slowly before thinking about adding weight.
- End the set before fatigue changes your exercise form.
Weeks
Week 1 Week 1
Week 1
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Squat | 3 | 10 | 3:00 |
Machine Chest Press | 3 | 12 | 3:00 |
Seated Cable Row | 3 | 12 | 3:00 |
Seated Hammer Curl | 2 | 12 | 2:30 |
Crunch | 2 | 15 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Romanian Deadlift | 3 | 10 | 3:00 |
Dumbbell Bench Press | 3 | 12 | 3:00 |
Lat Pulldown | 3 | 12 | 3:00 |
Triceps Pushdown (Rope) | 2 | 12 | 3:00 |
Machine Crunch | 2 | 15 | 2:30 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Walking Lunges | 3 | 10 | 3:00 |
Incline Bench Press | 3 | 10 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Seated Leg Curl | 2 | 12 | 3:00 |
Crunch | 2 | 15 | 2:30 |
Week 2 Week 2
Week 2
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Squat | 3 | 10 | 3:00 |
Machine Chest Press | 3 | 12 | 3:00 |
Seated Cable Row | 3 | 12 | 3:00 |
Seated Hammer Curl | 2 | 12 | 2:30 |
Crunch | 2 | 15 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Romanian Deadlift | 3 | 10 | 3:00 |
Dumbbell Bench Press | 3 | 12 | 3:00 |
Lat Pulldown | 3 | 12 | 3:00 |
Triceps Pushdown (Rope) | 2 | 12 | 3:00 |
Machine Crunch | 2 | 15 | 2:30 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Leg Extension | 3 | 12 | 3:00 |
Dumbbell Shoulder Press (Seated) | 3 | 10 | 3:00 |
Seated Cable Row | 3 | 12 | 3:00 |
Back Hyperextension | 2 | 15 | 2:30 |
Crunch | 2 | 15 | 2:30 |
Week 3 Week 3
Week 3
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Squat | 3 | 10 | 3:00 |
Machine Chest Press | 3 | 12 | 3:00 |
Seated Cable Row | 3 | 12 | 3:00 |
Seated Hammer Curl | 2 | 12 | 2:30 |
Crunch | 2 | 15 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Romanian Deadlift | 3 | 10 | 3:00 |
Dumbbell Bench Press | 3 | 12 | 3:00 |
Lat Pulldown | 3 | 12 | 3:00 |
Triceps Pushdown (Rope) | 2 | 12 | 3:00 |
Machine Crunch | 2 | 15 | 2:30 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Walking Lunges | 3 | 10 | 3:00 |
Incline Bench Press | 3 | 10 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Seated Leg Curl | 2 | 12 | 3:00 |
Crunch | 2 | 15 | 2:30 |
Week 4 Week 4
Week 4
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Squat | 3 | 10 | 3:00 |
Machine Chest Press | 3 | 12 | 3:00 |
Seated Cable Row | 3 | 12 | 3:00 |
Seated Hammer Curl | 2 | 12 | 2:30 |
Crunch | 2 | 15 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Romanian Deadlift | 3 | 10 | 3:00 |
Dumbbell Bench Press | 3 | 12 | 3:00 |
Lat Pulldown | 3 | 12 | 3:00 |
Triceps Pushdown (Rope) | 2 | 12 | 3:00 |
Machine Crunch | 2 | 15 | 2:30 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Leg Extension | 3 | 12 | 3:00 |
Dumbbell Shoulder Press (Seated) | 3 | 10 | 3:00 |
Seated Cable Row | 3 | 12 | 3:00 |
Back Hyperextension | 2 | 15 | 2:30 |
Crunch | 2 | 15 | 2:30 |