I have a cousin who recently asked me to put together a basic program for him. His goal is to be athletic in general and to get a bit leaner. This program will be for training three days per week which will be total body in nature. He is a young healthy guy in his 20s so we don’t have any exercises to avoid and no real limits other than time in each session. With the goal to get a bit leaner and the few times per week he will train we will be doing lots of super sets and some tri sets so he can get through his workout quickly and efficiently.
|Sets x reps||Warm up to 1×10 then -10% 2×10||Warm up to 3×10, if you get all reps add weight, if not decrease the weight||Warm up to a top set of 5 then -10% 2×5|
|Movement||Military Press||DB Rows||Dips or Push ups|
|Sets x reps||4×8-12||5×10 each arm||3-5 x 10+|
|Movement||Body weight low rows||DB Lunges||Pull ups|
|Sets x reps||5 sets of as many as you can then each week after beat that number by 2||2-5×10-20 each leg||3 sets of as many as you can then each week after beat that number by 2|
|Movement||DB Romanian deadlifts||Back Extensions||Bulgarian split squats|
|Sets x reps||2-5×10 go for a big stretch here||3-5×15-20||3-5×8-15 each leg|
|Sets x reps||Pump up||100 total reps at least||Pump up|
This is a simple shot at hitting the total body in a way that should lead to increasing some muscle mass, but more importantly preserving it while he tries to lose weight. In general he should look to get in about a gram of protein per each pound of body weight per day spaced out in about 4 meals or more. This can mean your typically three daily meals and then a post workout shake. For his cardio he should simply pick what he enjoys and I would recommend doing some type of sprinting once to twice per week (with hills being my favorite method to utilize for this). You don’t have to get fancy to really build muscle initially. I would recommend he try to stick with these exercises for the first two months then change them accordingly with exercises that still use the same muscles (bench press can become dumbbell bench). Also, he should be trying to handle the heaviest load he can in each movement and then taking a deload when he feels beat up and is not making any progress (usually will happen after 4-8 weeks). Feel free to add in more core work like planks and follow your soreness for if you aren’t recovering well before your next training session feel free to do decrease the total number of work sets.