Re: From the very beginning

#24778
ashley
Guest

That is how I would approach it Lloydy, first 2 weeks, 2 x full body workouts each week, then weeks 3 – 6, 3 x full body workouts per week, concentratihng on the basics compound movements and rotating an A and B workout on non alternate days, reps around the 6 – 8 range but not at an RM loading, I feel beginners do far too high a rep range and they fatigue rapidly and hence get into bad technique habits, so I get then to stay in the 6 – 8 range and increase weight as they can each workout, usually for 4 sets on each movement. these are designed to put muscles on parking meters,

Workout A – Back Squat, Bench Press, Bent Over Row, Standing Shoulder Press

Workout B – Deadlift, Incline Bench Press, Weighted Chin ups (since he is a climber), Seated DB Shoulder Press

The is your mate is still going strong you can advance him onto a 4 day split program, the number and variety are endless, how about you give it a shot and design a 4 day split and I can critique it and make any changes for you, cheers, ash