Workout Routines

2018 Starter's Guide: Strength Workout

Train to move big weight with this routine.

2018 Starter's Guide - Goal #2: Training for Strength
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine
Exercises 14
Equipment Yes

DIRECTIONS: Rest a day between each training session. For sets and reps, refer to the chart below.

Each day you will perform one or two main lifts (Day 1: squat & farmer's walk, Day 2: overhead press, Day 3: deadlift) and two to four accessory work exercises.

Accessory work exercises are separated into categories (Lower 1, Lower 2, Upper 1, Upper 2, Back, Abs, and Deadlift Assist) and the options for each category are labeled "A", "B", "C" and so on.

For Day 1, select one "Lower 1" exercise option and one "Lower 2" exercise option.

For Day 2, select one "Upper 1" exercise option, one "Upper 2" exercise option, one "Back" exercise option, and one "Abs" exercise option.

For Day 3, select one "Deadlift Assist" exercise option, one "Lower 2" exercise option, one "Back" exercise option, and one "Abs" exercise option.  

Choose one move from each accessory work category and stick with it for two weeks. Then choose another, and continue to follow the set and rep scheme below.

Sets & Reps

Weeks Main Lifts Accessory Lifts
Week 1 3 sets of 8 3 sets of 12
Week 2 4 sets of 6 4 sets of 10
Week 3 5 sets of 5 5 sets of 10
Week 4 6 sets of 4 4 sets of 8
Week 5* 3 sets of 5 3 sets of 8
Week 6 8 sets of 3 3 sets of 10
Week 7 12 sets of 2 2 sets of 10
Week 8** Max 2 sets of 8

*This is a deload week. Use 80% of the weight you used for all your lifts for the previous week.
**Perform 1 set of 8, 1 set of 5, 2 sets of 3, and 2 sets of 2, increasing the weight each set. Then go as heavy as you can for 1 rep.

NOTE: For the back accessory work on Day 3, choose a different exercise than you did for the back on Day 2.


Go back to the GOAL #2: STRENGTH tips page>>

Return to The M&F Starter's Guide 2018>>

Day 1

Exercise Lift1

Barbell Squat How to
SG18 Barbell Squat thumbnail
-- sets
-- reps
-- rest

Exercise Lower1-A

Lunge How to
SG18 Lunge thumbnail
-- sets
-- reps
-- rest

Exercise Lower1-B

Reverse Lunge How to
SG18 Reverse Lunge thumbnail
-- sets
-- reps
-- rest

Exercise Lower1-C

Walking Lunge How to
SG18 Walking Lunge thumbnail
-- sets
-- reps
-- rest

Exercise Lower1-D

Stepup How to
SG18 Stepup thumbnail
-- sets
-- reps
-- rest

Exercise Lower1-E

Bulgarian Split Squat How to
SG18 Bulgarian Split Squat thumbnail
-- sets
-- reps
-- rest

Exercise Lower2-A

Back Extension How to
SG18 Back Extension thumbnail
-- sets
-- reps
-- rest

Exercise Lower2-B

Glute-ham Raise How to
SG18 Glute-ham Raise thumbnail
-- sets
-- reps
-- rest

Exercise Lower2-C

Rope Pull-through How to
SG18 Rope Pull-through thumbnail
-- sets
-- reps
-- rest

Exercise Lower2-D

Back Raise With Row How to
SG18 Back Raise With Row thumbnail
-- sets
-- reps
-- rest

Exercise Lower2-E

Keystone Deadlift How to
SG18 Keystone Deadlift thumbnail
-- sets
-- reps
-- rest

Exercise Lift2

Farmer's Walk How to
SG18 Farmer's Walk thumbnail
-- sets
-- reps
-- rest

Day 2

Exercise Lift1

Overhead Press How to
SG18 Overhead Press thumbnail
-- sets
-- reps
-- rest

Exercise Upper1-A

Dumbbell Bench Press How to
SG18 Dumbbell Bench Press thumbnail
-- sets
-- reps
-- rest

Exercise Upper1-B

Incline Dumbbell Bench Press How to
SG18 Incline Dumbbell Bench Press thumbnail
-- sets
-- reps
-- rest

Exercise Upper1-C

Decline Dumbbell Bench Press How to
SG18 Decline Dumbbell Bench Press thumbnail
-- sets
-- reps
-- rest

Exercise Upper1-D

Pushup How to
SG18 Pushup thumbnail
-- sets
-- reps
-- rest

Exercise Upper1-E

Weighted Dip How to
SG18 Weighted Dip thumbnail
-- sets
-- reps
-- rest

Exercise Upper2-A

Dumbbell Overhead Press How to
SG18 Dumbbell Overhead Press thumbnail
-- sets
-- reps
-- rest

Exercise Upper2-B

Dumbbell Flye How to
SG18 Dumbbell Flye thumbnail
-- sets
-- reps
-- rest

Exercise Upper2-C

Hammer Curl + Press How to
SG18 Hammer Curl + Press thumbnail
-- sets
-- reps
-- rest

Exercise Back-A

Dumbbell Row How to
SG18 Dumbbell Row thumbnail
-- sets
-- reps
-- rest
Barbell Row and Meadows Row can also be performed as a back exercise option.

Exercise Back-B

Pullup How to
SG18 Pullup thumbnail
-- sets
-- reps
-- rest

Exercise Back-C

Overhand Inverted Row How to
SG18 Fat Guy Pullup thumbnail
-- sets
-- reps
-- rest

Exercise Abs-A

Ab Wheel Rollout How to
SG18 Ab Wheel Rollout thumbnail
-- sets
-- reps
-- rest

Exercise Abs-B

Glute-ham Raise Situp How to
SG18 Glute-ham Raise Situp thumbnail
-- sets
-- reps
-- rest

Exercise Abs-C

Plank How to
SG18 Plank thumbnail
-- sets
-- reps
-- rest

Day 3

Exercise Lift1

Deadlift How to
SG18 Deadlift thumbnail
-- sets
-- reps
-- rest

Exercise Deadlift_Assist-A

Good Morning How to
SG18 Good Morning thumbnail
-- sets
-- reps
-- rest

Exercise Deadlift_Assist-B

Front Squat How to
SG18 Front Squat thumbnail
-- sets
-- reps
-- rest

Exercise Deadlift_Assist-C

Zercher Squat How to
SG18 Zercher Squat thumbnail
-- sets
-- reps
-- rest

Exercise Lower2

Lower 2 (select 1)
SG18 Keystone Deadlift thumbnail
-- sets
-- reps
-- rest
Perform a Back Extension, Glue-ham Raise, Rope Pull-through, Back Raise with Row or Keystone Deadlift.

Exercise Back

Back (select 1)
SG18 Pullup thumbnail
-- sets
-- reps
-- rest
Perform a Barbell Row, Dumbbell Row, Meadows Row, Pullup or Inverted Row.

Exercise Abs

Abs (select 1)
SG18 Plank thumbnail
-- sets
-- reps
-- rest
Perform an Ab Wheel Rollout, Glute-ham Raise Situp or Plank.
Comments