Beginners sometimes are confused on what they need to be doing at the outset. Should they master the powerlifts first? Should they do a bodypart split? Lift heavy? Full-body workouts? All good questions. While there are infinite ways to train, there are six foundational movement patterns that everyone should master.
Squat pattern Goblet squat, front squat, back squat
Loaded carry Farmer’s walk, overhead carry
Anterior core/abs Ab wheel rollout, hanging leg raises
Once you learn the foundations, everything else will come easier and every workout will become far more productive. That means greater results, faster, no matter what goals you’re chasing in the gym.
The Workout
You will alternate workouts A and B, resting one day in between each workout. You will only train three days per week – a Monday/Wednesday/Friday split is basic and easy to remember. You can add in some cardio on your non-lifting days to keep body fat low and fitness levels high.
Perform one light warm-up set for each exercise except for the ab wheel rollouts. Rest only 45-60 seconds between sets for all exercises except the deadlifts, which require a bit more rest. Rest 2-3 minutes between each set for the deadlift.
Perform one light warm-up set for each exercise except for the hanging leg raises. Rest 60-90 seconds between each set except for the squats, which require a bit more rest. Rest 2-3 minutes between each set for the squats.
Justin Grinnell, CSCS, is currently the Owner of State of Fitness in East Lansing, Michigan. Justin received his Bachelor of Science in kinesiology from Michigan State University specializing in exercise science, fitness leadership, athletic administration, and health promotion in 2004. He is a certified personal trainer through the National Academy of Sports Medicine (NASM), and the International Sports Sciences Association (ISSA). He also holds a certification from the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS) and is CrossFit Level I certified. For more training info from Justin Grinnell, CSCS, you can visit his gym’s website at www.mystateoffitness.com, his Facebook page, or check him out on Twitter.
