Abyssmancer
Beginner 5 Day Routine to build you up to become the warrior that you’ve always wanted to be. This is a 5 day plan with 3 strength-focused days, 2 cardio-focused days, and 2 rest days. This program is meant for those who have never hit the gym before.
Here are the main lifts being focused on:
Push Press 3x3
Back Squat 3x3
Deadlift 2x5
Here are the accessories that add to the lifts:
Flat Bench Press (DB) 2x5
Bent-Over Row (DB & BB) 3x3
Crunch 3x5
Farmer’s Carries 2x25meters
For main lifts, an RPE of 7-8 will be maintained. Beginners generally don’t know their 1RM so pick a weight that you can maintain for 3 sets and increase by 5-10lbs. every 4 weeks. Deadlifts and Squats should be increased every 4 weeks by 10 lbs. while Presses should be increased by 5lbs. every 4 weeks.
For accessory lifts, an RPE of 4-6 will be maintained. The lifts will stay consistently at a RPE of 6-7 so that the focus can be on the main lifts. Farmer’s Carries will be 40-60% of BW on each hand. If unable to, a minimum of 20lbs. on each hand to a maximum of 50 lbs. in each hand.
For Cardio days, you will maintain a Zone 2 pace for every run. Weeks 1-4 will be 10 minutes long. Weeks 5-8 will be 15 minutes long. Weeks 9-12 will be 20 minutes long.
EXTRA NOTES: Exercises can be swapped if need be due to injury. Hack Squats can replace Squats, Back Extensions can replace Deadlifts. Seal Rows or Incline Rows can replace Bent-Over Rows.
Warming-Up
For warming up, this is what I do for a quick preparation. Remember to RAMP UP for your lifts! Use 2-3 ramp up sets to get to your starting weight. An example would be 45 -> 95 -> 135 -> SETS OF 185
Jumping Jacks x 25 OR Stationary Bike OR Rower for 5 Minutes
Upper Body Warm Up
Bent-Over Row x 20 (Light Resistance Band)
Face-Pull x 20 (Light Resistance Band)
Lu Raise x20 (2.5 lbs. weights)
Triceps Pushdown x 20 (Light Resistance Band)
Floor T Raise (Thumbs Up, Thumbs Down, Neutral) x 20 (2.5lbs. weights)
Flat Bench Press x 20 (Light Resistance Band)
Biceps Curl x 20 (Light Resistance Band)
Lower Body Warm Up
Leg Curl x 20 each side (Light Resistance Band OR Ankle Weights)
Leg Extension x 20 each side (Light Resistance Band OR Ankle Weights)
Standing Hip Flexor Lift x 20 each side (Ankle Weights)
Side Lying Leg Lift x 20 each side (Ankle Weights)
Calf Raise x 20 each side
Tibia Raise x 20 each side
This is how days will be scheduled:
Day 1/Monday: Strength
Push Press (Barbell) 3x3
Bent-Over Row (Dumbbell) 3x3
Flat Bench Press (Dumbbell) 2x5
Crunch 3x5
Farmer’s Carries 2x25m
Day 2/Tuesday: Cardio
Long Distance Run x Zone 2
Day 3/Wednesday: Strength
Back Squat (Barbell) 3x3
Bent-Over Row (Barbell) 3x3
Crunch 3x5
Farmer’s Carries 2x25m
Day 4/Thursday: Cardio
Long Distance Run x Zone 2
Day 5/Friday: Strength
Deadlifts (Barbell) 2x5
