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Focus on the big compound lifts. Strong lifts is about as simple as it gets. Start light and focus on form
https://stronglifts.com/5x5/
Bowl Leader
If you have gympass, you can use your sessions to meet with a trainer
Also, Is there another bowl leader here đ§ Iâm kinda confused bc I didnât pin this
Rising Star
đ§
Apple Fitness+ has some great classes if you want to do it from home!
I like the r/fitness subreddit. They have a wiki with a bunch of free workout routines (from beginner to advanced). You can probably choose a 3 day full body or a 3 day PPL, and keep your running / swimming routine on the off days.
JPGCoaching on YT/IG/TIKTOK has some digestible videos esp for beginners. If possible hit up any buddies whoâd be able to hit the gym with you to show you the basics. Good luck!
What kind of lifting are you thinking of? Machine? Calisthenics? Free weights?
Monday: chest/triceps
- Dumbbell bench press: 3x8-12
- incline dumbbell bench press: 3x8-12
- Chest flys: 4x10
- tricep extension: 4x10-12
- tricep push down: 4x10-12
- bench dips: 3x failure
Tuesday: cardio/core/mobility
Wednesday: Back/biceps
- barbell row: 4x8-10
- chest supported underhand dumbbell row (on a bench): 4x8-10
- lat pull downs: 4x8-10
- shoulder shrugs: 3x10 w/ 3sec hold at top of movement
- dumbbell curl: 4x10-12 (keep shoulders back, donât swing the weight up)
- dumbbell hammer curl: 4x10
- reverse grip pull ups: 3x failure
Thursday: cardio/core/mobility
Friday: Legs/shoulders
- barbell squat 5x8
- Romanian deadlift (slow and controlled to isolate hamstrings 4x10
- calf raises 3x failure
- dumbbell lunge 3x10-12
- Dumbbell shoulder press 3x8-10
-shoulder giant set: 3x8 (as sets of 8 reps of each)
⢠shoulder front raise >dumbbell shoulder lateral raise >reverse dumbbell flys
Saturday-Sunday: active rest days
You got this !
As you are just getting started with weight training, i suggest you to hire a trainer for couple of months as form is very important.