If you are a true novice to the gym, try this very simple routine for 4 weeks
Everything is done for 1 set x 20 reps
You can do this 3-5 times a week
Bodyweight Squats
DB Chest Press
DB Shoulder Press
DB Hammer Curls
DB Stiff leg deadlift
DB Bent Over Row
DB Lateral Raise
Do this once through, then WALK for 30 minutes
Let me be clear, this is meant to simply introduce you to some common movements and help you figure out what lifting weights feels like and develop some body awareness
If your comfortable with this, you could add in the following machines as well
Leg Curl
Leg Press
Pulldown
Seated Row
Same thing, 1 set of 20, then move onto the next exercise
This is the full routine I used to use for True beginners
1x20 for everything
Bodyweight squat
Leg Press
Leg Curl
Calf Raise
Pushups
DB Chest Press
DB Shoulder Press
DB Lateral Raise
Pushdowns
Seated Row
Pulldowns
DB Row
DB Hammer Curls
A true novice I define as someone who has legitimately NEVER exercised, and never touched weights, their start point is absolute zero
They've no frame of reference for anything
Training is totally novel and can be sensory overload, thus the "one exercise at a time" workout
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Approximately 4 years ago in 2017, I released the first incarnation of my Achilles Program.
To date, I've had over 1,000 men complete the program, and I receive testimonials monthly as to the program's success...(below for exampl)
The Achilles Program’s effectiveness came from its proven principles:
it was high frequency, high volume, and the diet plan was classically “bro” as I call it, with set parameters for calories, protein intake, and food choice
Since the program has been released, I have made adjustments to it, added a second month, and it continues to sell very well. Consequently, I receive inquiries monthly