Program Instructions
1) The aim of a beginner is to progress linearly. Due to inexperience in the gym your body will adapt very
quickly to training which means initial strength and size gains will come fast. To maximize this progress
the goal of the program is to try and get stronger every single workout.
2)
The beginning of the program starts on the tab "5's & 10's Wave" and goes in order from there ending
with the "3 & 8's volume wave" as the last training cycle of the program. To initiate the routine just
follow the protocol exactly as written starting with Monday's workout on the "5 & 10's wave". The days
of the week on which you train may be changed AS LONG AS you keep the rest days inbetween workouts
and order of the workouts exactly the same as I have written. Once you complete the week you will start
back over on Monday again however this time following the instructions I have written below.
3)
The exercises highlighted in green are your main movements which you will focus all of your strength
gains on. The goal with these green highlighted exercises will be to increase the amount of weight you
did from last weeks workout by 5-10lbs. So say on training cycle 1 for monday's workout you did 100 lbs
for 3 sets of 5 on squats, the next monday you would aim for 105-110 lbs for 3 sets of 5. The same goes
for all the other exercises highlighted in green.
4)
The rest of the exercises have specific instructions on how many reps to stay shy of failure. This along
with the rep range will determine the amount of weight you use for those exercises. For instance,
training cycle 1 on Wednesday has front squats for 2 sets of 6-8 and instructs you to stay 2-3 reps shy of
failure. To figure this out, start warming up light with sets of 6-8, keep adding weight every set until you
hit a weight that puts you 2-3 reps shy of failure. Never forcefully add weight to the bar on non green
highlighted exercises, let it come naturally by following the protocol.
5)
Keep repeating the training week over and over aiming to add weight on the green highlighted exercises
every single repeat workout until you reach a plateau and are not able to add weight to the bar. When
this happens 2 sessions in a row for any green exercise, start the next training cycle/wave. Everything will
work exactly the same in the new training cycle/wave however the rep ranges and some exercises
change to keep progress going.
6) Also any exercises in blue are at your discretion to change. I reccomend the exercises I have listed
however feel free to choose any other exercises AS LONG AS the movement on the lower body day is a
squat variation and the movement on the upper body day is a bench/OHP variation.
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Warm-up and Mobility Protocol
This protocol is to be followed as a general guideline. Over time you will augment this based on
what you need more of and what you need less of. Starting out I provide you with numerous dril
needs. All of these should be done in order (1-10) back to back circuit style. This should not take
Cardiovascular Warm-up/Self Myofascial Release
1) 4)
Jog on treadmill or jump rope or rower for 3-5 minutes to get body warm.
2)
Foam roll glutes, it band, quads, hamstrings, and entire upper back region.
5)
3)
Lacrosse ball roll upper pec/shoulder tie in, lat/rear delt tie in and traps.
6)
7)
ill augment this based on your needs once you have assesed your movement and mobility faults. As you prepa
de you with numerous drills that cover MOST needs within a general mobility program however over time the
tyle. This should not take longer than 10-15 minutes.
Static/Dynamic Stretching
8)
Kneeling hip stretch: Kneel on the ground with one knee and plant the other
leg in a bent knee position with the heel on the ground. Squeeze the glute and
maintain a straight hip position, hold for 30 seconds feeling the stretch in your
hip/front quad.
Resistance band shoulder dislocation: Grab a mini or light resistance band and
grip the ends of the band with both hands. Lightly pull the band taught and 9)
hold in front of body by your hip/quad area. Keeping this position with the
elbows LOCKED rotate both hands up, over and behind your head rotating
them behind the body and ending by the butt. Do the same to return to the
start position. This is 1 rep. Perform for 5-10 total reps.
10)
Leg Swings: Grab a hold of a rack or sturdy object, swing one leg at a time side
to side sweeping in front of the body. On the swing in feel the glute stretch
and on the swing out feel the groin stretch. Do 10 reps PER leg and repeat the
process however swining the legs forward and back this time.
Cat/Camel: Kneeling on all fours with palms on the floor, stretch your
upper/mid back up towards the ceiling similar to how a scared cat looks. Hold
for a 2 count and then do the opposite motion of retracting the shoulders
together and arching the back inwards like a camel's arch inbetween humps.
d mobility faults. As you prepare to lift with this protocol be hyper aware of
ogram however over time the aim should be to alter this towards your specific
Activation
Band pull-aparts: Clinching the ends of a mini or light resistance band, pull the
band taught. Hold the band out in front of the chest with the elbows locked.
Retract the shoulder blades together in order to bring the band to the chest
while maintaining the elbows locked position. Perform for 10-15 reps
Hollow ab rock: While lying flat on your back, place your hands under your
butt and raise your heels and back 2-3 inches off of the ground. Rock back and
forth maintaing this position very tightly while focussing on keeping the abs
tight.
Body weight glute bridge: lie on your back with knees bent towards the ceiling
and feet planted. Squeeze your glutes ONLY to lift your hips towards the
ceiling, hold for a 2 count at top and return to the start position. 10 total reps.
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 1: 5/10's wave
MONDAY: SQUAT/BENCH/DEADLIFT 3's DAY
EXERCISE SETS REPS LOAD
Squat 3 5 5-10 lbs heavier than last week
Bench Press or OHP 3 5 2.5-5 lbs heavier than last week
Deadlift 3 5 5-10 lbs heavier than last week
Chest Supp. Row 2-3 12 2 reps shy of failure
Pull-up or Lat Pulldown 2-3 12 2 reps shy of failure
Reverse Cable Fly 2-3 15 Go to failure
Tricep Pushdown 3-4 15 Go to failure
Cable Curl 3-4 15 Go to failure
WEDNESDAY: LOWER VARIATION DAY
EXERCISE SETS REPS LOAD
Front Squat 2 6-8 2-3 reps shy of failure
Ab Exercise of Choice 3 5 1 rep shy of failure
Glute or Quad Exercise of Choice 3 12 2 reps shy of failure
Leg Extension 3 12 2 reps shy of failure
Calf Raise of Choice 3-5 15 Go to failure
FRIDAY: SQUAT/BENCH/DEADLIFT 10's DAY
EXERCISE SETS REPS LOAD
Squat 3 10 5-10 lbs heavier than last week
Bench Press or OHP 3 10 2.5-5 lbs heavier than last week
Romanian Deadlift 3 10 5-10 lbs heavier than last week
Lying Leg Curl 2-3 10 2 reps shy of failure
Ab Exercise of Choice 2-3 10 2 reps shy of failure
Glute or Quad Exercise of Choice 3-4 15 Go to failure
SATURDAY: UPPER VARIATION DAY
EXERCISE SETS REPS LOAD
Dumbbell Bench or Dumbbell OHP,
choose opposite of what you do on 2 6-8 2-3 reps shy of failure
3/10's day
Lat Pulldown or Pull-up 3 8 2-3 reps shy of failure
Chest Supp. Row 3 8 2-3 reps shy of failure
Cable Lateral Raise 3 15 1 rep shy of failure
Upper Exercise of Choice 3 10 2 reps shy of failure
Tricep Pushdown 3-4 10 2 reps shy of failure
Cable Curl 3-4 10 2 reps shy of failure
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 2: 3/8's wave
MONDAY: SQUAT/BENCH/DEADLIFT 3's DAY
EXERCISE SETS REPS LOAD
Squat 3 3 5-10 lbs heavier than last week
Bench Press or OHP 3 3 2.5-5 lbs heavier than last week
Deadlift 3 3 5-10 lbs heavier than last week
Seal Row 2-3 12 2 reps shy of failure
Close Grip Pull-up or Lat pulldown 2-3 12 2 reps shy of failure
Face Pull w/ External Rotation 2-3 15 Go to failure
Skull Crusher 3-4 15 Go to failure
Dumbbell Curl 3-4 15 Go to failure
WEDNESDAY: LOWER VARIATION DAY
EXERCISE SETS REPS LOAD
Front Squat 2 4-6 2-3 reps shy of failure
Ab Exercise of Choice 3 5 1 rep shy of failure
Seated Leg Curl 3 12 2 reps shy of failure
Glute or Quad Exercise of Choice 3 12 2 reps shy of failure
Occluded Calf Raise 4 20,20,20,20 Go to failure
FRIDAY: SQUAT/BENCH/DEADLIFT 8's DAY
EXERCISE SETS REPS LOAD
Squat 3 8 5-10 lbs heavier than last week
Bench Press or OHP 3 8 2.5-5 lbs heavier than last week
Romanian Deadlift 3 8 5-10 lbs heavier than last week
Seated Leg Curl 2-3 10 2 reps shy of failure
Ab Exercise of Choice 2-3 10 2 reps shy of failure
Glute or Quad Exercise of Choice 3-4 15 Go to failure
SATURDAY: UPPER VARIATION DAY
EXERCISE SETS REPS LOAD
Dumbbell Bench or Dumbbell OHP,
choose opposite of what you do on 2 4-6 2-3 reps shy of failure
3/10's day
Close Grip Pull-up or Lat pulldown 3 8 2-3 reps shy of failure
Seal Row 3 8 2-3 reps shy of failure
Lateral Raise 3 15 1 rep shy of failure
Upper Exercise of Choice 3 10 2 reps shy of failure
Skull Crusher 3-4 10 2 reps shy of failure
Dumbbell Curl 3-4 10 2 reps shy of failure
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 3: 5/10's volume wave
MONDAY: SQUAT/BENCH/DEADLIFT 5's DAY
EXERCISE SETS REPS LOAD
Squat 5 5 5-10 lbs heavier than last week
Bench Press or OHP 5 5 2.5-5 lbs heavier than last week
Deadlift 3 5 5-10 lbs heavier than last week
Chest Supp. Row 2-3 12 2 reps shy of failure
Pull-up or Lat Pulldown 2-3 12 2 reps shy of failure
Reverse Cable Fly 2-3 15 Go to failure
Tricep Pushdown 3-4 15 Go to failure
Cable Curl 3-4 15 Go to failure
WEDNESDAY: LOWER VARIATION DAY
EXERCISE SETS REPS LOAD
SSB Squat or Parallel Box Squat 2 6-8 2-3 reps shy of failure
Ab Exercise of Choice 3 5 1 rep shy of failure
Lying Leg Curl 3 12 2 reps shy of failure
Glute or Quad Exercise of Choice 3 12 2 reps shy of failure
Calf Raise of Choice 3-5 15 Go to failure
FRIDAY: SQUAT/BENCH/DEADLIFT 10's DAY
EXERCISE SETS REPS LOAD
Squat 4 10 5-10 lbs heavier than last week
Bench Press or OHP 4 10 2.5-5 lbs heavier than last week
Romanian Deadlift 4 10 5-10 lbs heavier than last week
Lying Leg Curl 2-3 10 2 reps shy of failure
Ab Exercise of Choice 2-3 10 2 reps shy of failure
Glute or Quad Exercise of Choice 3-4 15 Go to failure
SATURDAY: UPPER VARIATION DAY
EXERCISE SETS REPS LOAD
Long Pause Bench or Push Press,
choose opposite of what you do on 2 6-8 2-3 reps shy of failure
3/10's day
Lat Pulldown or Pull-up 3 8 2-3 reps shy of failure
Chest Supp. Row 3 8 2-3 reps shy of failure
Cable Lateral Raise 3 15 1 rep shy of failure
Upper Exercise of Choice 3 10 2 reps shy of failure
Tricep Pushdown 3-4 10 2 reps shy of failure
Cable Curl 3-4 10 2 reps shy of failure
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
~Pause for 5
seconds
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 4: 3/8's volume wave
MONDAY: SQUAT/BENCH/DEADLIFT 3's DAY
EXERCISE SETS REPS LOAD
Squat 5 3 5-10 lbs heavier than last week
Bench Press or OHP 5 3 2.5-5 lbs heavier than last week
Deadlift 5 3 5-10 lbs heavier than last week
Seal Row 2-3 12 2 reps shy of failure
Close Grip Pull-up or Lat pulldown 2-3 12 2 reps shy of failure
Face Pull w/ External Rotation 2-3 15 Go to failure
Skull Crusher 3-4 15 Go to failure
Dumbbell Curl 3-4 15 Go to failure
WEDNESDAY: LOWER VARIATION DAY
EXERCISE SETS REPS LOAD
SSB Squat or Parallel Box Squat 2 4-6 2-3 reps shy of failure
Ab Exercise of Choice 3 5 1 rep shy of failure
Seated Leg Curl 3 12 2 reps shy of failure
Glute or Quad Exercise of Choice 3 12 2 reps shy of failure
Occluded Calf Raise 4 20,20,20,20 Go to failure
FRIDAY: SQUAT/BENCH/DEADLIFT 8's DAY
EXERCISE SETS REPS LOAD
Squat 4 8 5-10 lbs heavier than last week
Bench Press or OHP 4 8 2.5-5 lbs heavier than last week
Romanian Deadlift 4 8 5-10 lbs heavier than last week
Seated Leg Curl 2-3 10 2 reps shy of failure
Ab Exercise of Choice 2-3 10 2 reps shy of failure
Glute or Quad Exercise of Choice 3-4 15 Go to failure
SATURDAY: UPPER VARIATION DAY
EXERCISE SETS REPS LOAD
Long Pause Bench or Push Press,
choose opposite of what you do on 2 4-6 2-3 reps shy of failure
3/10's day
Close Grip Pull-up or Lat pulldown 3 8 2-3 reps shy of failure
Seal Row 3 8 2-3 reps shy of failure
Lateral Raise 3 15 1 rep shy of failure
Upper Exercise of Choice 3 10 2 reps shy of failure
Skull Crusher 3-4 10 2 reps shy of failure
Dumbbell Curl 3-4 10 2 reps shy of failure
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
~If this is your first week on this training
cycle work up to as heavy weight as
possible for the prescribed reps/sets
~Pause for 5
seconds
