Post on 03-Jun-2018
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 1/20
Greetings: This is the program I share with everyone who is interested in this type
of training. After completing this program, I suggest you take a week off and
repeat the program again (based off your new maxes). If you stop making progress,
then we will evaluate what changes you feel need to be made.
All I ask in return is for you to give honest feed back on how the program workedfor you.
Good luck and feel free to ask as many questions as you need to.
Dave
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 2/20
condition week
Monday sets reps %
1 bench press 1 5 50%
2 4 60%
3 3 70%
2 squat 1 5 50%
2 4 60%
3 3 70%
4 flat dumbbell flies 3 10
5 Good mornings 3 5
Wednesday sets reps %
1 deadlift 1 5 50%
2 4 60%
3 3 70%
2 incline bench press 3 4
3 Dips 3 8
5 lunges 3 5
Friday sets reps %
1 bench press 1 5 50%
2 4 60%
3 3 70%
2 flat dumbbells flies 3 10
3 squat 1 5 50%
2 4 60%
3 3 70%
4 dips 3 8
5 good mornings 3 5
week 1
Monday sets reps %
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 3/20
1 bench press 1 4 55%
1 3 60%
1 3 70%
4 3 75%
2 squat 1 5 50%1 5 60%
4 5 70%
3 bench press 1 4 55%
2 4 65%
4 4 70%
4 flat dumbbell flies 5 105 good mornings 5 5
Wednesday sets reps %
1 deadlift 1 3 50%
2 5 60%
2 3 70%
3 3 75%
2 bench press 1 5 55%1 5 65%
4 4 70%
3 dips 5 8
4 deadlift from knees 1 3 50%
2 4 60%
2 3 70%
3 3 80%
5 lunges 5 5
Friday sets reps %
1 bench press 1 5 50%
1 4 60%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 4/20
1 4 70%
1 3 75%
2 2 80%
2 1 85%
2 2 80%
1 3 75%
1 5 65%1 5 55%
2 flat dumbbells flies 5 10
3 squat 1 5 50%
2 3 60%
2 3 70%
4 3 75%
4 dips 5 85 good mornings 5 5
week 2
Monday sets reps %
1 squat 1 4 50%
1 4 60%
2 3 70%
4 2 80%
2 bench press 1 3 50%
1 3 60%
1 3 70%
4 2 80%
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 3 55%
1 3 65%
3 3 75%
6 good mornings 5 5
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 5/20
Wednesday sets reps %
1 deadlift to knees 1 4 54%
1 4 60%
3 4 70%
2 bench press 1 4 55%1 5 65%
3 4 70%
3 flat dumbbell flies 5 10
4 deadlift 1 4 50%
1 4 60%
2 3 70%
4 3 75%
5 lunges 5 5
Friday sets reps %
1 squat 1 4 50%
1 4 60%
1 3 70%
5 3 75%
2 bench press 1 5 50%
1 4 60%
1 4 70%
3 3 75%
1 2 80%
2 1 85%
1 2 80%
1 4 75%1 5 70%
1 5 60%
1 6 55%
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 3 55%
1 3 65%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 6/20
3 2 75%
6 good mornings 5 5
week 3
Monday sets reps %
1 squat 1 4 50%
1 4 60%
3 3 70%
4 3 80%
2 bench press 1 3 50%
1 3 60%
2 3 70%
3 3 80%
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 4 50%
1 4 60%
4 5 70%
6 good mornings 5 5
Wednesday sets reps %
1 deadlift to knees 1 4 50%
1 3 60%
1 4 70%
3 4 75%
2 bench press 1 4 50%
1 4 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 4 70%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 7/20
1 6 65%
1 6 55%
flat dumbbell flies 5 10
4 deadlift from knees 1 4 60%
2 3 70%
3 4 80%
5 lunges 5 5
6 abs 3 10
Friday sets reps %
1 bench press 1 4 50%
1 4 60%
2 3 70%
3 3 80%
2 squat 1 5 50%
1 5 60%
1 5 70%
4 4 75%
3 bench press 1 5 55%
2 6 65%5 4 70%
4 flat dumbbell flies 5 10
5 good mornings 5 5
week 4
Monday sets reps %
1 squat 1 4 50%
1 3 60%
2 3 70%
1 3 80%
2 2 85%
2 bench press 1 3 50%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 8/20
1 3 60%
1 3 70%
4 3 80%
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 4 50%1 3 60%
1 3 70%
4 2 80%
6 good mornings 5 5
Wednesday sets reps %
1 bench press 1 3 50%
1 3 60%
1 3 70%2 3 80%
3 2 85%
2 deadlift 1 3 50%
1 3 60%
2 2 70%
2 3 80%
2 2 85%
3 bench press 1 5 55%
1 5 65%
3 4 75%
4 flat dumbbell flies 5 10
5 lunges 5 5
Friday sets reps % 1 squat 1 4 50%
1 3 60%
2 3 70%
5 3 80%
2 bench press 1 5 50%
1 5 60%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 9/20
4 5 70%
3 flat dumbbell flies 5 10
4 dips 5 8
5 good mornings 5 5
week 5
Monday sets reps %
1 bench press 1 5 50%
1 4 60%
2 3 70%
4 3 75%
2 squat 1 5 50%
2 5 60%
5 5 70%
3 bench press 1 5 55%
2 4 65%
5 4 70%
4 flat dumbbell flies 5 10
5 good mornings 5 5
Wednesday sets reps %
1 deadlift 1 5 50%
2 5 60%
2 4 70%
4 3 75%
2 bench press 1 5 55%
1 5 65%
5 4 70%
3 dips 5 8
4 deadlift from knees 1 5 50%
2 5 60%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 10/20
2 4 70%
4 3 80%
5 lunges 5 5
Friday sets reps %
1 bench press 1 6 50%1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 5 65%
1 7 55%
2 flat dumbbells flies 5 10
3 squat 1 5 50%
2 4 60%
2 3 70%
5 3 75%
4 dips 5 8
5 good mornings 5 5
week 6
Monday sets reps %
1 squat 1 5 50%
2 4 60%
2 3 70%
5 2 80%
2 bench press 1 5 50%
1 4 60%
2 3 70%
6 2 80%
3 flat dumbbell flies 5 10
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 11/20
4 dips 5 8
5 squat 1 3 55%
1 3 65%
4 3 75%
6 good mornings 5 5
Wednesday sets reps % 1 deadlift to knees 1 4 50%
2 4 60%
4 4 70%
2 bench press 1 5 55%
1 5 65%
5 4 70%
3 flat dumbbell flies 5 10
4 deadlift 1 4 50%
1 4 60%
2 3 70%
5 3 75%
5 lunges 5 5
Friday sets reps %
1 squat 1 5 50%1 4 60%
2 3 70%
6 3 75%
2 bench press 1 6 50%
1 5 60%
1 4 70%
3 3 75%2 2 80%
2 1 85%
2 2 80%
1 4 75%
1 5 70%
1 6 60%
1 7 50%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 12/20
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 3 55%
1 3 65%
4 2 75%
6 good mornings 5 5
week 7
Monday sets reps %
1 squat 1 5 50%
2 4 60%
2 3 70%
5 3 80%
2 bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 5 50%
1 5 60%
5 5 70%
6 good mornings 5 5
Wednesday sets reps %
1 deadlift to knees 1 4 50%
1 4 60%
2 4 70%
4 4 75%
2 bench press 1 6 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 13/20
2 1 85%
2 2 80%
2 3 75%
1 4 70%
1 6 65%
1 7 55%
flat dumbbell flies 5 10
4 deadlift from the knees 1 5 60%
2 3 70%
4 4 80%
5 lunges 5 5
6 abs 3 10
Friday sets reps %
1 bench press 1 5 50%1 4 60%
2 3 70%
5 3 80%
2 squat 1 5 50%
1 5 60%
2 5 70%
5 4 75%
3 bench press 1 6 55%
2 6 65%
6 4 70%
4 flat dumbbell flies 5 10
5 good mornings 5 5
week 8
Monday sets reps %
1 squat 1 5 50%
1 4 60%
2 3 70%
2 3 80%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 14/20
3 2 85%
2 bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%
3 flat dumbbell flies 5 10
4 dips 5 8
5 squat 1 5 50%
1 4 60%
2 3 70%
4 2 80%
6 good mornings 5 5Wednesday sets reps %
1 bench press 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%
2 deadlift 1 4 50%1 4 60%
2 3 70%
2 3 80%
3 2 85%
3 bench press 1 5 55%
1 5 65%
4 4 75%
4 flat dumbbell flies 5 10
5 lunges 5 5
Friday sets reps %
1 squat 1 5 50%
1 4 60%
2 3 70%
6 3 80%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 15/20
2 bench press 1 5 50%
1 5 60%
5 5 70%
3 flat dumbbell flies 5 104 dips 5 8
5 good mornings 5 5
week 9
Monday sets reps %
squats 1 3 50%
1 3 60%
2 3 70%
3 2 75%
bench press 1 3 50%
1 3 60%
2 3 70%
3 2 75%
Wednesday
(skills evaluation)
squats 1 3 50%
1 3 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%
bench press 1 3 50%
1 3 60%
2 2 70%
1 2 80%
1 1 90%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 16/20
1 1 95%
deadlift 1 3 50%
1 2 60%
2 2 70%
1 2 80% 1 1 90%
1 1 95%
Friday
squats 1 3 50%
2 3 60%
2 3 70%
4 2 75%
bench press 1 3 55%
2 3 65%
6 3 75%
flat dumbbell flies 5 10
good mornings 5 5
week 10
Monday sets reps %
1 squats 1 3 50%
2 3 60%
2 3 70%
4 2 80%
2 bench press 1 3 50%
1 3 60%
2 3 70%
5 3 80%
3 flat dumbbell flies 5 10
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 17/20
4 squats 1 3 55%
2 3 65%
4 3 75%
Wednesday sets reps %
1 deadlift to knees 1 3 50%
2 2 60%
2 2 65%
3 1 70%
2 bench press 1 3 50%
1 3 60%
2 3 70%
2 3 80%
3 2 85%
flat dumbbell flies 5 10
4 deadlift 1 3 50%
1 3 60%
2 3 70%
5 3 80%
Friday sets reps %
1 bench press 1 3 50%
1 3 60%
2 3 70%
5 3 80%
2 squats 1 3 50%
2 3 60%
2 3 70%
6 3 80%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 18/20
1 bench press 1 4 50%
1 4 60%
4 4 70%
flat dumbbell flies 5 10
5 good mornings 5 5
week 11
Monday sets reps %
1 squats 1 3 50%
1 3 60%
2 3 70%
5 2 80%
2 bench press 1 3 50%
1 3 60%
2 3 70%
3 2 80%
3 1 85%
3 flat dumbbell flies 4 8
Wednesday sets reps %
1 bench press 1 3 50%
1 3 60%
2 3 70%
5 2 80%
4 flat dumbbell flies 4 8
2 deadlift 1 3 50%
2 3 60%
2 3 70%
5 2 75%
5 good mornings 4 5
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 19/20
Friday sets reps %
1 squats 1 3 50%
2 3 60%
2 2 70%
3 2 75%
2 bench press 1 3 50%
1 3 60%
2 3 70%
4 2 75%
Week 12 Monday sets reps %
2 bench press 1 3 50%
2 3 60%
2 2 70%
4 1 75%
1 deadlift 1 3 50%
2 2 60%
4 2 70%
Wednesday sets reps %
1 squats 1 3 50%
2 3 60%
3 2 70%
2 bench press 1 3 50%
2 3 60%
3 2 70%
8/12/2019 13 Wk Beginner Program
http://slidepdf.com/reader/full/13-wk-beginner-program 20/20
Saturday test sets reps %
1 Squat 1 3 50%
1 3 60%
2 2 70%
1 2 80%
opener 1 1 90%
1 1 95%
1 1 102%
2 Bench 1 3 50%
1 3 60%
2 2 70%
1 2 80%
opener 1 1 90%
1 1 95%
1 1 101%
3 Deadlift 1 3 50%
1 2 60%
2 2 70%
1 2 80%
opener 1 1 90%
1 1 95%
1 1 102%