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Start This Plan

Learn to Lift 1.0 Beginner

12 Weeks / 3 Days Per Week / Beginner / Gym

Start This Plan

Learn to Lift 1.0 Beginner

12 Weeks / 3 Days Per Week / Beginner / Gym

Learn to Lift 1.0 Beginner

12 Weeks / 3 Days Per Week / Beginner / Gym

Workout Goals

Sunday
Tuesday
Thursday

PGRM1: Workout A - Full Body

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for CIRCUIT A In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT A -- 2 rds
	LTL - Seated Leg Extension	LTL - Seated Leg Extension 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT A -- 2 rds
Bring the feet under the lower pad on the leg extension machine. Pull down on the handles to "root" yourself into the seat. Bring the top bar down until it is firmly on the legs. Extend the legs up squeezing the quads at the end range and lower back down with control. Repeat for desired reps. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Lying Leg Curl	LTL - Lying Leg Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT A -- 2 rds
	LTL - Seated Leg Curl	LTL - Seated Leg Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	alternate
Keep your hips in contact with the pad to avoid arching through your low back. Point your toes towards your knees (dorsiflexion) and focus on driving your heels to your butt for a better contraction. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Single Leg Hip Extension, Feet Elevated	LTL - Single Leg Hip Extension, Feet Elevated 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT A -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Begin lying on your back with your foot on a bench/step, tuck one knee in towards the body so that it isn't working. Lift the hips up and press down on the heel of the foot that is elevated for a single leg bridge. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Side Lying Banded Abduction	LTL - Side Lying Banded Abduction 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT A -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Tempo: 2-0-1-0 Intensity: 8/10
Notes for CIRCUIT B In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT B -- 2 rds
	LTL - Side Lying Adductions	LTL - Side Lying Adductions 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT B -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Standing Calf Raise	LTL - Standing Calf Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT B -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Plank Variations	LTL - Plank Variations 2 sets, 00:00:30, 01:00 rest	2	00:00:30			01:00	CIRCUIT B -- 2 rds
High Plank: Set up with your wrists under the shoulders and feet between hip width and shoulder width (whatever is most comfortable). Increase stability by imagining that you are squeezing an orange in your arm pits and squeeze your glutes by pulling your ribs and hips closer together. Hold for desired amount of time. Forearm Plank: Same as above but on your forearms instead of your hands. Tempo: NONE Intensity: 8/10
	LTL - Bird Dog	LTL - Bird Dog 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT B -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Make sure to alternate sides after each rep. Tempo: 2-0-1-0 Intensity: 8/10
Notes for CIRCUIT C In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT C -- 2 rds
	LTL - Machine Reverse Fly	LTL - Machine Reverse Fly 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Perform the reverse chest fly sitting towards the machine and arms at shoulder height. Pull the arms back to your end range and lower back forward with control. Repeat for desired reps. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Machine Chest Fly	LTL - Machine Chest Fly 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Perform a chest fly with the a slight bend in the elbow as you bring the arms forward to your end range and lower back down with control. You want the seat on the machine to be high enough so that when you pull the arms, they are aligned with the chest. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - High Cable Straight Arm Pulldown	LTL - High Cable Straight Arm Pulldown 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Attach a straight bar to the cable column at the highest position. Hinge at the hip slightly and pull the bar down towards your body while keeping the arms straight. Let the bar rise back up with control. Repeat for desired reps. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Dumbbell Standing Front Raise	LTL - Dumbbell Standing Front Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Start by grabbing two dumbbells of the same weight. Stand with the feet hip distance apart and brace the core. Raise the dumbbells straight out in front of you while keeping the arms straight. Your palms should be facing down as this exercise uses pronated grip. Once you reach shoulder height or about 90 degrees, slowly lower down to the starting position and repeat for the prescribed number of reps. Tempo: 2-0-1-0 Intensity: 8/10
Notes for SUPERSET In this block, you will perform a superset of Dumbbell Seated Hammer Curls and Dumbbell Lying Triceps Extensions for 2 sets.							SUPERSET -- 2 rds
	LTL - Dumbbell Seated Hammer Curl	LTL - Dumbbell Seated Hammer Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	SUPERSET -- 2 rds
Begin holding a pair of dumbbells sitting tall on a bench. With the palms facing towards each other (neutral grip) lift the dumbbells up towards the shoulders and lower back down with control. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Dumbbell Lying Triceps Extension	LTL - Dumbbell Lying Triceps Extension 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	SUPERSET -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10

normal
superset
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Workout Plan Summary

Learn to Lift is a phenomenal 12 week course aimed at progressing you from bodyweight to barbell in 12 weeks. If you are interested in lifting but have no clue where to start, this course is for you. Designed to properly progress you safely in the gym with 3 days a week of strength training.

PGRM1: Workout B - Full Body

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for CIRCUIT A In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT A -- 2 rds
	LTL- Leg Press	LTL- Leg Press 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT A -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Swiss Ball Hamstring Plank	LTL - Swiss Ball Hamstring Plank 2 sets, 00:00:30, 01:00 rest	2	00:00:30			01:00	CIRCUIT A -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Knee-Banded Quadruped Donkey Kick	LTL - Knee-Banded Quadruped Donkey Kick 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT A -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Knee-Banded Quadruped Fire Hydrant	LTL - Knee-Banded Quadruped Fire Hydrant 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT A -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Set up with your wrists under shoulders and knees under hips, and pinch the band under your knees. Keeping your knee/leg bent, drive your knee away from your midline (hip external rotation). The band will prevent you from going very far and that's okay, try to end the movement with a strong glute squeeze. Focus on moving your leg/hip up as opposed to rotating through your spine. Tempo: 2-0-1-0 Intensity: 8/10
Notes for CIRCUIT B In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT B -- 2 rds
	LTL - Banded Standing Adductions	LTL - Banded Standing Adductions 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT B -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Seated Calf Raise	LTL - Seated Calf Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT B -- 2 rds
	LTL - Machine Standing Calf Raise	LTL - Machine Standing Calf Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	alternate
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Side Plank Variations	LTL - Side Plank Variations 2 sets, 00:00:30, 01:00 rest	2	00:00:30			01:00	CIRCUIT B -- 2 rds
Perform this exercise for 30 seconds on each side. Rest after completing both sides. Begin with the easiest version with the knees bent. Once you can master this for a minute, then move to the extended legs and build from there over time. Intensity: 8/10
	LTL - 45 Degree Back Extension Hold	LTL - 45 Degree Back Extension Hold 2 sets, 00:00:30, 01:00 rest	2	00:00:30			01:00	CIRCUIT B -- 2 rds
Intensity: 8/10
Notes for CIRCUIT C In this block, you will perform a circuit of 3 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT C -- 2 rds
	LTL - Prone Low Incline Reverse Fly	LTL - Prone Low Incline Reverse Fly 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Dumbbell Lying Straight Arm Pullover, Neutral Grip	LTL - Dumbbell Lying Straight Arm Pullover, Neutral Grip 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Dumbbell Lateral Raise	LTL - Dumbbell Lateral Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
Notes for SUPERSET In this block, you will perform a superset of Dumbbell Seated Biceps Curls and Cable Triceps Pushdowns for 2 sets.							SUPERSET -- 2 rds
	LTL - Dumbbell Seated Biceps Curl	LTL - Dumbbell Seated Biceps Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	SUPERSET -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Cable Triceps Pushdown	LTL - Cable Triceps Pushdown 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	SUPERSET -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10

normal
superset
alternate
circuit

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Workout Plan Summary

PGRM1: Workout A - Full Body

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for CIRCUIT A In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT A -- 2 rds
	LTL - Seated Leg Extension	LTL - Seated Leg Extension 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT A -- 2 rds
Bring the feet under the lower pad on the leg extension machine. Pull down on the handles to "root" yourself into the seat. Bring the top bar down until it is firmly on the legs. Extend the legs up squeezing the quads at the end range and lower back down with control. Repeat for desired reps. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Lying Leg Curl	LTL - Lying Leg Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT A -- 2 rds
	LTL - Seated Leg Curl	LTL - Seated Leg Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	alternate
Keep your hips in contact with the pad to avoid arching through your low back. Point your toes towards your knees (dorsiflexion) and focus on driving your heels to your butt for a better contraction. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Single Leg Hip Extension, Feet Elevated	LTL - Single Leg Hip Extension, Feet Elevated 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT A -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Begin lying on your back with your foot on a bench/step, tuck one knee in towards the body so that it isn't working. Lift the hips up and press down on the heel of the foot that is elevated for a single leg bridge. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Side Lying Banded Abduction	LTL - Side Lying Banded Abduction 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT A -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Tempo: 2-0-1-0 Intensity: 8/10
Notes for CIRCUIT B In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT B -- 2 rds
	LTL - Side Lying Adductions	LTL - Side Lying Adductions 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT B -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Rest after completing both sides. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Standing Calf Raise	LTL - Standing Calf Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT B -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Plank Variations	LTL - Plank Variations 2 sets, 00:00:30, 01:00 rest	2	00:00:30			01:00	CIRCUIT B -- 2 rds
High Plank: Set up with your wrists under the shoulders and feet between hip width and shoulder width (whatever is most comfortable). Increase stability by imagining that you are squeezing an orange in your arm pits and squeeze your glutes by pulling your ribs and hips closer together. Hold for desired amount of time. Forearm Plank: Same as above but on your forearms instead of your hands. Tempo: NONE Intensity: 8/10
	LTL - Bird Dog	LTL - Bird Dog 2 sets, 15 reps, 01:00 rest	2		15		01:00	CIRCUIT B -- 2 rds
For this exercise, you will perform 15 reps on each side for a total of 30 reps. Make sure to alternate sides after each rep. Tempo: 2-0-1-0 Intensity: 8/10
Notes for CIRCUIT C In this block, you will perform a circuit of 4 exercises for 2 rounds. You will rest for 60 seconds after each exercise.							CIRCUIT C -- 2 rds
	LTL - Machine Reverse Fly	LTL - Machine Reverse Fly 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Perform the reverse chest fly sitting towards the machine and arms at shoulder height. Pull the arms back to your end range and lower back forward with control. Repeat for desired reps. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Machine Chest Fly	LTL - Machine Chest Fly 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Perform a chest fly with the a slight bend in the elbow as you bring the arms forward to your end range and lower back down with control. You want the seat on the machine to be high enough so that when you pull the arms, they are aligned with the chest. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - High Cable Straight Arm Pulldown	LTL - High Cable Straight Arm Pulldown 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Attach a straight bar to the cable column at the highest position. Hinge at the hip slightly and pull the bar down towards your body while keeping the arms straight. Let the bar rise back up with control. Repeat for desired reps. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Dumbbell Standing Front Raise	LTL - Dumbbell Standing Front Raise 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	CIRCUIT C -- 2 rds
Start by grabbing two dumbbells of the same weight. Stand with the feet hip distance apart and brace the core. Raise the dumbbells straight out in front of you while keeping the arms straight. Your palms should be facing down as this exercise uses pronated grip. Once you reach shoulder height or about 90 degrees, slowly lower down to the starting position and repeat for the prescribed number of reps. Tempo: 2-0-1-0 Intensity: 8/10
Notes for SUPERSET In this block, you will perform a superset of Dumbbell Seated Hammer Curls and Dumbbell Lying Triceps Extensions for 2 sets.							SUPERSET -- 2 rds
	LTL - Dumbbell Seated Hammer Curl	LTL - Dumbbell Seated Hammer Curl 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	SUPERSET -- 2 rds
Begin holding a pair of dumbbells sitting tall on a bench. With the palms facing towards each other (neutral grip) lift the dumbbells up towards the shoulders and lower back down with control. Tempo: 2-0-1-0 Intensity: 8/10
	LTL - Dumbbell Lying Triceps Extension	LTL - Dumbbell Lying Triceps Extension 2 sets, 15 reps, 01:00 rest	2		15	--	01:00	SUPERSET -- 2 rds
Tempo: 2-0-1-0 Intensity: 8/10

normal
superset
alternate
circuit

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Workout Plan Summary

Resources

Start This Plan

Learn to Lift 1.0 Beginner

12 Weeks / 3 Days Per Week / Beginner / Gym

Learn to Lift 1.0 Beginner

12 Weeks / 3 Days Per Week / Beginner / Gym

Learn to Lift 1.0 Beginner

12 Weeks / 3 Days Per Week / Beginner / Gym

Workout Goals

Workout Plan Navigation

PGRM1: Workout A - Full Body

Workout Plan Summary

PGRM1: Workout B - Full Body

Workout Plan Summary

PGRM1: Workout A - Full Body

Workout Plan Summary

Resources

Resources