Exercise index and how to build beginners program

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Hey this is a useful tool to have when you new to gym and you have no idea how to build solid program. I prepared for you little cheat note to have. There is different way of creating good program, different ways of periodizide your microcycle. Let’s focus on easy way for you to fallow. Depending on your goal you will choose 4 exercise and you will try to get strong at it.

Example : My goal is to grow bigger glutes.

Monday I’ll do 4 exercises for 12 reps and 3 sets that day. You will do same thing on wed and Friday . Choose different exercise each day or different way of preforming it. Example : week 1 3×12 week 2 4×12 week 4 add 5% weight 3×12 week 5 4×12 week 6 add 10% 3×12 etc.

Monday:

1. Sumo Squat 3x12
2. Barbell Hip Thrust 3x12
3. Db/Kb Frog Pump 3x12
4. Cable Standing Kickback 3x12

Wednesday:

1. DB High step up 3x12
2. Hip thrusts 3x12
3. Barbell Glute Bridges 3x12
4. Banded Monster walk 3x12

Friday:

1. Reverse Lunges 3x12
2. Summo Squat 3x12
3. Banded Lateral Walk 3x12
4. Machine Abduction 3x12

After week you will do same exercise for 4 sets and 12 reps next week you will do same exercises for 5 sets and 12 reps after 3 weeks you gonna add more weight and start with 3 sets and 12 reps again. You will cycle this for 6 -8 weeks.

Then you take week off using higher rep range and lower weight.

This is called lineral periodization. 


Get strong! Move well! Find your fitness !

GLUTE EXERCISES

1. Sumo Squat.
2. Reverse Lunges.
3. 1 1/4 Single Leg Hip Thrust.
4. Band Barbell Hip Thrust.
5. Band / Cable Standing Kickback.
6. Barbell/ Dumbbell Glute
Bridge.
7. Barbell Hip Thrust 1 1/4.
8. Cable Pull-Through.
9. Constant Tension Hip Thrust.
10. Db High Step-Up.
11. Db Single-Leg Hip Thrus.
12. Db/Kb Frog Pump.
13. Feet- and Shoulder-Elevated Glute Bridge.
14.Frog Pump.
15.Knee-Banded Barbell Glute Bridge.
16.Knee-Banded Feet-Elevated Glute Bridge. 17.Knee-Banded Hip Thrust.
18.Pause Hip Thrust.
19.Pause Hip Thrust with Mini Band.
20.Single-Leg Glute Bridge.
21.Smith Machine Hip Thrust.
22.Straight-Leg Single-Leg Foot-Elevated Glute Bridge.

QUAD EXERCISES

1. Sumo Squat.
2. Deficit Reverse Lunge.
3. High Step Up.
4. Between-Bench Db Squat.
5. Back Squat.
6. Bulgarian Split Squat.
7. Cable Goblet Squat.
8. Cable Knee-Banded Goblet Squat.
9. Curtsy Lunge.
10. Db Bulgarin Split Squat.
11. Deficit Bulgarian Split Squat.
12. Deficit Reverse Lunge.
13. Front-Loaded Reverse Lunge.
14. Front Squat.
15. Heels-Elevated Goblet Squat.
16. High Bar Squat.
17. Leg Press.
18. Pause Back Squat.
19. Pause Front Squat.
20. Pause Goblet Squat.
21. Pulse Goblet Squat. 22. Single-Leg Deadlift.
23. Single-Leg Leg Press.
24. Smith Machine Reverse Lunge.
25. Walking Lunge.

HAMSTRING EXERCISES

1. Deadlift.
2. B-Stance Deadlift.
3. Back Extension.
4. Barbell Romanian Deadlift.
5. Body Weight 45-Degree Hyperextension.
6. Single-Leg RDL.
7. Deficit Deadlift.
8. Dumbbell 45-Degree Hyper.
9. Dumbbell Romanian Deadlift.
10. Dumbbell Stiff Legged Deadlift.
11. Frog Reverse Hyper.
12. Sliding Leg Curl.
13. Good Mornings.
14. Kettlebell Swing.
15. Lying Leg Curl.
16. Nordic Ham Curl.
17. Pause Deadlift.
18. RDL 1 1/2.
19. Single-Leg Reverse Hyper.
20. Single-Leg Romanian Deadlift.
21. Stability Ball Leg Curl.
22. Stiff Legged Deadlift.
23. Sumo Deadlift.

UB PRESS EXERCISES

UB - Upper Body

1. Arnold Press.
2. Barbell Bench Press.
3. Push-Up.
4. Close-Grip Bench Press.
5. Close-Grip Push-Up.
6. Db Bench Press.
7. Db Floor Press.
8. Db Seated Shoulder Press.
9. Db Single-Arm Shoulder Press.
10. Db Military Press.
11. Dead Stop Push-Up.
12. Incline Press.
13. Knee Push Up – Elbows Tucked.
14. Pause Bench Press.
15. Push Press.
16. Strict Standing Db Shoulder Press

UB PULL EXERCISES

UB - Upper Body

1. Chin-Up.
2. Close-Grip Pulldown.
3. Chest-Supported Db Row.
4. Chest-Supported T-bar Row.
5. Db Bent Over Row.
6. Eccentric Pull-Up.
7. Elbows-Out Row.
8. Face Pull.
9. Inverted Row.
10. Neutral-Grip Pull-Up.
11. Bend over Row.
12. Pendlay Row.
13. Pull-Up.
14. Seated Row.
15. Single-Arm Landmine Row.
16. Single-Arm Pulldown.
17. V-Bar Pulldown.
18. Wide-Grip Pulldown.

LB ACCESSORY EXERCISES

LB - Lower Body

1. Lying Hip Abduction.
2. Alternating Bird Dog.
3. Band Hip Hinge Abduction.
4. Band Hip Rotation.
5. Band Seated Hip Abduction.
6. Band Side-Lying Hip Abduction.
7. Band Standing Hip Abduction.
8. Band Quadruped Hip Extension.
9. Band Wall-Sit.
10. Banded Cha-Cha.
11. Side-Lying Hip Abduction 12. Extra Range Side-Lying Hip Raise.
13. Fire Hydrant.
14. Hip Abduction Machine.
15. Knee-Banded Fire Hydrant.
16. Knee-Banded Side-Lying Clam.
17. Lateral Band Walk.
18. Monster Walk.
19. Side-Lying Clam Raise,.
20. Side-Lying Clamshell.
21. Side-Lying Hip Abduction.
22. Sumo Walk

UB ACCESSORY EXERCISES

UB - Upper Body

1. Bench Dip.
2. Cable Lateral Raise.
3. Cable Rope Curl.
4. Cable Tricep Extension.
5. Cable Upright Row.
6. Db Bent Over Rear Delt Raise.
7. Db Curl.
8. Db Front Raise.
9. Db Skull Crusher.
10. Db Upright Row.
11. EZ Bar Curl.
12. EZ Bar Skull Crusher.
13. Hammer Curl.
14. Lateral Raise.
15. Lateral Raise / Front Raise.
16. Plate Halo.
17. Rear Delt Raise.
18. Reverse Pec Deck

ABS/CORE EXERCISES

1. Bicycle Crunch.
2. Dead Bug.
3. Hanging Leg Raise.
4. Hollow Rock Hold.
5. Pallof Isohold.
6. Pallof Press.
7. Plank.
8. Side Plank

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