Training for the Beginner

I am constantly being asked by many young men for training advice. Here is a program and some pointers to get you started.

Note: Make sure you get a physical form your doctor, and make sure you do not have any medical problems that would prevent you from exercising intensely.


Exercise Sets Reps This routine should be completed 3 days of the week to begin with. Have a full day to recover between workouts. Ideally Monday, Wednesday & Friday is a good schedule to keep.
Squat 1 20
Leg Curl 1 15
Stand Calf Raise 1 20
Benchpress 1 12-15 Workout: Start with a poundage you could easily complet double the reps indicated on the routine. For the first 3 weeks your goal will be to concentrate on learning proper form with full range of motion. Execute each rep in a slow and controlled manner. Avoid bouncing and using momentum.

Always breath deeply and exhale forcefully.

Press behind neck 1 10
Dips 1 10-15
Wide Grip Pulldown 1 12
Barbell Curl 1 12
Ab Crunch 1 30

About Derek Boyer

Derek Boyer, Strength Specialist, 8 times World Strongest Man competitor and finalist, Martial Artist, TV Personality, movie actor and life coach. As seen in cinema, Transworld International Sports, ESPN, Fox Sports, MTV, Euro Sports, variety shows worldwide and all major Australian television networks.
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