This is the plan that I used when I was 17 years old looking to build muscle and strength to not only look bigger and better physically, but to also give me a competitive advantage on the field.

I gained 5kg (11 pounds) of muscle in 3 months, going from 60kg - 65kg (132 - 143 pounds) through this beginners strength program. 

Its pretty simple, and as with building muscle and strength, its all about staying consistent. 

Here's the plan to follow: 

The questions marks are the weight that you lift.
It is important that the first time you go to the gym, you try out how much you can comfortably lift for each exercise. And write it down.
So for example: Lat Pulldown: 3 (sets) x 8 (repetitions) x 20kg

First day:

Lat Pulldown: 3 x 8 x ?
Seated Row (Cable): 3 x 8 x ?
Deadlift: 3 x 15 x ?
Scott Curls: 3 x 8 x ?
Bicep Curl Machine: 3 x 8 x ?
Shoulder Press Machine: 3 x 8 x ?
Pull up Close Grip: As many as you can
Pull up Wide Grip: As many as you can

Second day:

Squats: 3 x 8 x ?
Lunges: 10x each side (twice) x ?
Leg Press: 3 x 8 x ?
Abduction Machine: 3 x 8 x ?
Adduction: 3 x 8 x ?
Ab Crunch Machine: 3 x 20 x ?

Third day:

Bench Press: 3 x 8 x ?
Chest Butterfly: 3 x 8 x ?
Tricep Cable: 3 x 8 x ?
Chest Press: 3 x 8 x ?
Push ups: 3 x as many as you can
Lateral Raise: 3 x 8 x ?

Take around 90 seconds of rest between each set. And around 2-3 mins between each exercise. 

Start with an easy weight and then each session you will increase it a little bit. The reps and sets stay the same

Just put all the exercises into google, if you don't know what they are.


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