Workout Routine

Free

Beginner Prep School

by ededdeddy

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Target time to complete lifts: 30 - 36 minutes Target time to complete accessory work: 20 minutes

Increase upper body lifts by 2.5 kg and lower body lifts by 5 kg after each 3 week cycle.

On Tuesday, Thursday and Saturday, do running. Run for: 100 m in 16 rounds 200 m in 8 rounds 400 m in 4 rounds 800 m in 2 rounds 1600 m in 1 round

Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Warm Up/Jumps

Jumping Jacks

Set
Reps
Rest time
1
25
0 sec
2
25
0 sec
3
25
0 sec

Jumping Jacks

3×25

Squat

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

Squat

3×10

mountain climbers

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec

mountain climbers

3×20

Standing Long Jump

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec

Standing Long Jump

3×20

Monday (Week 1)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
70% TM
90 lbs
5
180 sec
5
80% TM
100 lbs
5
180 sec
6
90% TM
115 lbs
5
180 sec
7
70% TM
90 lbs
5
120 sec
8
70% TM
90 lbs
5
120 sec
9
70% TM
90 lbs
5
120 sec
10
70% TM
90 lbs
5
120 sec
11
70% TM
90 lbs
5
120 sec

squat

11×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
70% TM
90 lbs
5
180 sec
5
80% TM
100 lbs
5
180 sec
6
90% TM
115 lbs
5
180 sec
7
70% TM
90 lbs
5
120 sec
8
70% TM
90 lbs
5
120 sec
9
70% TM
90 lbs
5
120 sec
10
70% TM
90 lbs
5
120 sec
11
70% TM
90 lbs
5
120 sec

bench press

11×5

Wednesday (Week 1)

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
70% TM
90 lbs
5
120 sec
5
80% TM
100 lbs
5
120 sec
6
90% TM
115 lbs
5
120 sec
7
70% TM
90 lbs
5
90 sec
8
70% TM
90 lbs
5
90 sec
9
70% TM
90 lbs
5
90 sec
10
70% TM
90 lbs
5
90 sec
11
70% TM
90 lbs
5
90 sec

sumo deadlift

11×5

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
70% TM
90 lbs
5
120 sec
5
80% TM
100 lbs
5
120 sec
6
90% TM
115 lbs
5
120 sec
7
70% TM
90 lbs
5
90 sec
8
70% TM
90 lbs
5
90 sec
9
70% TM
90 lbs
5
90 sec
10
70% TM
90 lbs
5
90 sec
11
70% TM
90 lbs
5
90 sec

military press

11×5

Friday (Week 1)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
70% TM
90 lbs
5
180 sec
5
80% TM
100 lbs
5
180 sec
6
90% TM
115 lbs
5
180 sec
7
70% TM
90 lbs
5
120 sec
8
70% TM
90 lbs
5
120 sec
9
70% TM
90 lbs
5
120 sec
10
70% TM
90 lbs
5
120 sec
11
70% TM
90 lbs
5
120 sec

squat

11×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
70% TM
90 lbs
5
180 sec
5
80% TM
100 lbs
5
180 sec
6
90% TM
115 lbs
5
180 sec
7
70% TM
90 lbs
5
120 sec
8
70% TM
90 lbs
5
120 sec
9
70% TM
90 lbs
5
120 sec
10
70% TM
90 lbs
5
120 sec
11
70% TM
90 lbs
5
120 sec

bench press

11×5

Monday (Week 2)

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
65% TM
85 lbs
5
180 sec
5
75% TM
95 lbs
5
180 sec
6
85% TM
110 lbs
5
180 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec
9
65% TM
85 lbs
5
120 sec
10
65% TM
85 lbs
5
120 sec
11
65% TM
85 lbs
5
120 sec

sumo deadlift

11×5

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
0 sec
2
50% TM
65 lbs
5
0 sec
3
60% TM
75 lbs
5
0 sec
4
65% TM
85 lbs
5
180 sec
5
75% TM
95 lbs
5
180 sec
6
85% TM
110 lbs
5
180 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec
9
65% TM
85 lbs
5
120 sec
10
65% TM
85 lbs
5
120 sec
11
65% TM
85 lbs
5
120 sec

military press

11×5

Wednesday (Week 2)

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec
6
65% TM
85 lbs
5
120 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec
6
65% TM
85 lbs
5
120 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec

bench press

8×5

Friday (Week 2)

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec
6
65% TM
85 lbs
5
120 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec

sumo deadlift

8×5

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
65% TM
85 lbs
5
120 sec
5
65% TM
85 lbs
5
120 sec
6
65% TM
85 lbs
5
120 sec
7
65% TM
85 lbs
5
120 sec
8
65% TM
85 lbs
5
120 sec

military press

8×5

Monday (Week 3)

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec
6
75% TM
95 lbs
5
120 sec
7
75% TM
95 lbs
5
120 sec
8
75% TM
95 lbs
5
120 sec

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec
6
75% TM
95 lbs
5
120 sec
7
75% TM
95 lbs
5
120 sec
8
75% TM
95 lbs
5
120 sec

bench press

8×5

Wednesday (Week 3)

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec
6
75% TM
95 lbs
5
120 sec
7
75% TM
95 lbs
5
120 sec
8
75% TM
95 lbs
5
120 sec

sumo deadlift

8×5

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec
6
75% TM
95 lbs
5
120 sec
7
75% TM
95 lbs
5
120 sec
8
75% TM
95 lbs
5
120 sec

military press

8×5

Friday (Week 3)

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec
6
75% TM
95 lbs
5
120 sec
7
75% TM
95 lbs
5
120 sec
8
75% TM
95 lbs
5
120 sec

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec
4
75% TM
95 lbs
5
120 sec
5
75% TM
95 lbs
5
120 sec
6
75% TM
95 lbs
5
120 sec
7
75% TM
95 lbs
5
120 sec
8
75% TM
95 lbs
5
120 sec

bench press

8×5

Assistance

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
20
0 sec
5
–
–
20
0 sec

goblet squat

5×20

push-ups

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec
4
10
0 sec
5
10
0 sec

push-ups

5×10

Chin-Ups

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec
4
5
0 sec
5
5
0 sec

Chin-Ups

5×5

ab wheel

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

ab wheel

5×10