Workout Routine

Beginner Prep School

by ededdeddy

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.

Workouts

Warm Up/Jumps

Jumping Jacks

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

Jumping Jacks

3 sets

Squat

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

Squat

3 sets

mountain climbers

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

mountain climbers

3 sets

Standing Long Jump

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

Standing Long Jump

3 sets

Monday (Week 1)

squat

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

squat

11 sets

bench press

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

bench press

11 sets

Wednesday (Week 1)

sumo deadlift

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

sumo deadlift

11 sets

military press

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

military press

11 sets

Friday (Week 1)

squat

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

squat

11 sets

bench press

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

bench press

11 sets

Monday (Week 2)

sumo deadlift

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

sumo deadlift

11 sets

military press

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

military press

11 sets

Wednesday (Week 2)

squat

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

squat

8 sets

bench press

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

bench press

8 sets

Friday (Week 2)

sumo deadlift

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

sumo deadlift

8 sets

military press

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

military press

8 sets

Monday (Week 3)

squat

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

squat

8 sets

bench press

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

bench press

8 sets

Wednesday (Week 3)

sumo deadlift

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

sumo deadlift

8 sets

military press

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

military press

8 sets

Friday (Week 3)

squat

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

squat

8 sets

bench press

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

bench press

8 sets

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 sets

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 sets

Chin-Ups

Set
Intensity
Weight
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 sets

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 sets