### Phases #### Phase 1: No Weight (2-4 weeks) master form and technique with bodyweight - [Squat Technique](https://www.youtube.com/watch?v=Dy28eq2PjcM) - [Deadlift Technique](https://www.youtube.com/watch?v=r4MzxtBKyNE) - [Pull-up Technique](https://www.youtube.com/watch?v=eGo4IYlbE5g) - [Bench Press Technique](https://www.youtube.com/watch?v=gRVjAtPip0Y) - [Overhead Press Technique](https://www.youtube.com/watch?v=2yjwXTZQDDI) #### Phase 2: Just Bar (2-4 weeks) introduce the bar #### Phase 3: Starting Weights (4-6 weeks) Begin lifting moderate weights calculated based on your estimated capabilities. Gradually increase weights each week. - Squat: 3 sets of 5 reps at 140 lbs - Deadlift: 3 sets of 5 reps at 160 lbs - Pull-up: 3 sets of 5 reps with assistance that totals 80 lbs - Bench Press: 3 sets of 5 reps at 96 lbs - Overhead Press: 3 sets of 5 reps at 80 lbs #### Phase 4: Progressive Overload Increase weight by 5 lbs each week until hitting a plateau or reaching your goals. ### Weekly Schedule - lower body (60 min): squat, deadlift, pull-up - upper body (50 min): bench press, overhead press - week 1 mon: lower body - week 1 wed: upper body - week 1 fri: lower body - week 2 mon: upper body - week 2 wed: lower body - week 2 fri: upper body ![[types of physical training]] ### Workout Routine - warm-up(10 min): light cardio + dynamic stretching - schedule - cool-down: 5-10 minutes of stretching or light cardio after each session.