training plan for initiate

Hypertrophy training plan for initiate

This is a workout done four times a week, in the ABCD format, in which each muscle group is trained directly once a week.

It is aimed at people with little training experience who have recently joined the gym.

It uses a significant variety of exercises, with a greater focus on compounds, but also with some auxiliary and more specific exercises.

The main objective is, above all, to master the technique of the main exercises, to then move on to a more advanced training, effectively.

In addition to mastering the technique of the most important exercises, which will be very useful for you to evolve in the long term, you will also gain muscle mass.

Accompany this workout with a good diet, and the increase in muscle mass will be significant.

Click on the name of the exercises to access the respective image of each one.

Chest and triceps

Bench Press 3 Series 10 Reps
Incline Bench Press 3 Series 10 Reps
Openings 2 Series 10 Reps
Bench Press Short Handle 3 Series 10 Reps
Funds 2 Series Until failure


Squat 3 Series 10 Reps
Press 3 Series 10 Reps
Leg Extension 2 Series 10 Reps
Leg Curl  2 Series 10 Reps


Shoulder Press 3 Series 10 Reps
Arnold 3 Series 10 Reps
Sides 2 Series 10 Reps
High Row 2 Series 10 Reps

Back and biceps

Elevations 3 Series Until failure
Dead weight 3 Series 10 Reps
Paddle T 2 Series 10 Reps
Seated Row 2 Series 10 Reps
Curl Bicep Bar 3 Series 10 Reps
Concentrated Bicep 2 Series 10 Reps


Before each workout you should do ten minutes of cardio of your choice to warm up, and some joint movements focused on the muscles working on that workout.

You should also do an active warm-up of the muscles you are going to work on in that workout, with one or two sets in which you use half the weight.

You should not do the training all in a row, that is, you should have days of rest.


Training on Monday and Tuesday with rest on Wednesday, followed by training on Thursday and another on Friday with the weekend in recovery.

Choose two to three abdominal exercises and do it at the end of training, twice a week.

Includes three series of hyperextensions at the end of two training sessions of your choice.

Finally, this is just a generic workout, and it can be easily adapted if you know what you are doing.

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