Level: Beginner
Sessions Per Week: 3
Total Weeks: 12
Total Pages included in PDF: 54
 
Reps and Sets
The most commonly asked question, how many reps and sets should you do?  It depends.  The goal of Reps and Sets is to answer the question for anyone regardless of the level.  Day Zero is for anyone just starting out.  Beginner Barbell is an intro to strength training using free weights and linear periodization.  Intermediate Barbell is the next step and intro into daily undulating rep schemes.  Finally there is Advanced Barbell.  Advanced Barbell uses my most aggressive reps and set schemes leaning heavily on low rep sets for tonnage.  
 
Overview
This is a 12 week program written in four 3 week waves.  Day Zero 1.0 is the first 6 weeks, Day Zero 2.0 is the last 6 weeks and it is a machine based program with some movement based exercises to allow you to learn and acclimate yourself to training.  This is a beginners program aimed to teach some basics of training and allow you to strategically get into the gym and start your own journey no matter how little experience you may have.  There are 3 fully body lifts each week for a total of 18 workout sessions for Day Zero 1.0 and there is another 18 sessions on Day Zero 2.0.  My coaching notes provide A LOT of context and I will even offer substitutes and proactive problem solving on exercises PLUS I try to teach and share fundamental information for you to have success in the gym.  The intent of this program is to slowly introduce working out and by the end of the 12 weeks (Both Day Zero 1.0 & 2.0) you should feel more comfortable and able to continue your progression onto the next program from the Reps and Sets Series titled "Beginner Barbell".
 
Day Zero 2.0 is a continuation of Day Zero 1.0.  If you have not completed 1.0, I would strongly suggest you do so before beginning 2.0.  The overall exercise selection is changing a little bit in this program as well as the barbell exercises.  For 6 weeks the barbell exercises in 2.0 are Paused Back Squat, Incline Bench and Barbell Deadlift.  These barbell exercises are foundational exercises I believe are the best ones to use early in your journey.  All other exercises are progressed very similar to 1.0.  The goals early on should be to increase your skills of the exercises you use, improve tissue tolerance and improve self efficacy or improve your confidence in your ability to complete each session.  Those are the main 3 goals and what I base the majority of my decisions around for the program.  The last 3 weeks you will see some newer smith machine exercises.  Cardiovascular training continues to progress, the ultimate goal is to reach the ability to walk 30 minutes 5x per week or a total of 150 minutes of moderate intensity aerobic activity per week which is the recommended amount from the American Heart Association.  You'll see the volume of exercises progressed very similar to 1.0 and another exercise I'll highlight for this 6 weeks is the single arm dumbbell bench press.  Incredibly simply but very effective exercise that will strengthen your shoulder, arms and core.  
What's in it?
Program includes an overview of the program, a weekly layout for each week, a template overview so you know exactly how to read your workouts as well as daily workout sessions.  The daily workout sessions include suggestions for intensity and a ton of coaching notes that include anything from education, tips and tricks, and insights on some of my beliefs.
 
If you want to be sure this is for you, there is a FREE sample day in the images.