Strength Novice Program Phase 1.

Phase 1: Day A

02/05/2017

Phase 1 Notes:
n this initial phase, workouts A and B are the same, except that the Military press and bench press alternate. So if you began the program on Monday and Military pressed, you’ll bench press Wednesday and press again Friday. The second week, you’ll bench press Monday and Friday and Military press on Wednesday.
*Sets here include only work-sets, not warm-up sets.

Video Sets Reps Weight Comment
Barbell Squat
 		3 5

A. Back Squat Barbell 80%-88% of 1RM.
3 minutes rest.

Barbell Bench Press
 		3 5

B. Barbell Bench/Military Press
80%-88% of 1RM.
3 minutes rest.

Deadlift
 		1 5

C. Deadlift Barbell
80%-88% of 1RM.
3 minutes rest.