Free Shipping On All Orders $99+

0

Your Cart is Empty

January 10, 2024 3 min read

Looking to get started with a simple workout program? You’re in the right place. Check out this beginner-friendly workout program designed to help you build strength and improve your overall fitness level. This program is structured around three workouts per week, each focusing on different muscle groups.

The PUSH workout primarily targets muscles involved in pushing movements such as the chest, shoulders, and triceps. Exercises like bench presses, shoulder presses, and tricep dips will be incorporated to enhance upper body strength and definition.

In contrast, the PULL workout concentrates on muscles engaged in pulling actions, including the back, biceps, and rear shoulders. Exercises like pull-ups, rows, and bicep curls will be utilized to develop a strong and well-defined back and arm muscles.

The LEGS workout is dedicated to lower body strength development, targeting muscles in the quadriceps, hamstrings, glutes, and calves. Squats, lunges, deadlifts, and calf raises will be included to build lower body strength, stability, and muscle tone.

It’s more important to emphasize proper form and technique to ensure safety and effectiveness, over the amount of weight being lifted. Remember to start with lighter weights or resistance and gradually increase as your strength improves. Additionally, incorporating proper warm-ups, cool-downs, and stretching routines will aid in injury prevention and muscle recovery.

Consistency and dedication are key to seeing progress, so aim to complete these workouts three times a week with at least one day of rest in between sessions. Listen to your body, rest when needed, and maintain a balanced diet to complement your fitness efforts. 

3X a Week Beginner Workout Split

Push (Sets x Reps)

3 x 12 Reps - Incline Bench Dumbbell Chest Press

4 x 10 Reps - Machine Chest Fly OR Dumbbell Fly

3 x Failure - Pushups 

3 x 10 Reps - Dumbbell Lateral Raise 

2 x 20 Reps – Dumbbell Upright Row 

3 x 15 Reps - Dumbbell Shoulder Press

4 x 10 Reps – Tricep Overhead Rope Extensions

3 x Failure – Tricep Dips on Bench

4 x 25 Reps - Abdominal Crunches (use Stability ball)


Pull (Sets x Reps)

3 x 12 Reps - Lat Pulldown (Wide Grip)

4 x 10 Reps - Seated Row

2 x 15 Reps (per side) - Single Arm Dumbbell Row

2 x 20 Reps - Incline Bench Alternating Dumbbell Curls

3 x 15 Reps - Barbell Concentration Curls

4 x 10 Reps - Hanging Knee Raises 

4 x 25 Reps - Abdominal Crunches

4 x 20 Reps - Russian Twists


Legs (Sets x Reps)

3 x 12 Reps - Front Squat (Bar or Dumbbell)

3 x 15 Reps - Walking Lunges (Bodyweight or with light Dumbbells)

4 x 10 Reps - Leg Extension Machine

4 x 10 Reps - Hamstring Curls

3 x 12 Reps - Seated Calf Raise

3 x 12 Reps - Straight Legged Deadlift

 3 x Failure - Plank

3 x 15 Reps - VUps 

3 x 20 Reps - Lying Leg Raises

All 3 of these workouts should have you working up a great sweat and together target all the major muscle groups. If you can stick to this workout for 4-6 weeks you are bound to see changes in your muscle tone and overall fitness level.

Always consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns. Get ready to challenge yourself, stay motivated, and embark on this journey towards a stronger and healthier you!

Author: CAITLIN COOKE
CPA Wellness Athlete & Personal Trainer
ANS Performance Athlete
IG @caitlincooke_11

ANSPerformance Canada
ANSPerformance Canada



Also in Articles

The Power of Creatine
The Power of Creatine

January 26, 2024 4 min read 0 Comments

Creatine is a naturally occurring compound found in small amounts in certain foods and can be synthesized by the body. It has gained tremendous popularity as a powerhouse supplement in the world of fitness and sports, with its ability to enhance performance and support muscle growth.
Crafting Your Plate: A Blueprint for a Healthier You
Crafting Your Plate: A Blueprint for a Healthier You

January 19, 2024 3 min read 0 Comments

In our fast-paced lives, achieving and maintaining a healthy diet can sometimes feel like an uphill battle. However, the key to success lies in the choices we make every day. Building a healthy plate is not just about counting calories but is an art that involves balance, variety, and mindful consumption.
Hydration 101: The Key to Young Athletes' Success
Hydration 101: The Key to Young Athletes' Success

January 02, 2024 4 min read 0 Comments

Whether they're running across the soccer field, swimming in the pool, or shooting hoops on the basketball court, young athletes are constantly pushing their bodies to the limit. To perform at their best, they need more than just talent and determination; proper hydration plays a critical role in their success. In this blog, we'll explore the importance of staying hydrated for young athletes, dive into the significance of key electrolytes, and discuss the benefits of essential amino acids to help your young sports star shine.

Sign up for our Newsletter