6 Week Beginner Strength Training & Lean Body Plan

Author

Ben Greenfield

All plans by this Coach

Length

6 Weeks

Typical Week

3 Strength

Plan Specs

beginner strength

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Summary

Are you just beginning your journey to fitness? Perhaps you've heard that lean muscle will boost your metabolism, flatten your stomach, tone your arms, lift your chest, tighten your butt and even "give you "youth".
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You've heard right!
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It can be intimidating to figure out exactly *how* to safely and effectively add lean muscle to replace fat. Are you doing damage to your joints? Are you "wasting your time" with ineffective exercises? Are you doing cookie-cutter programs from magazines, and guessing about how to perform the exercises correctly?
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This plan is the solution for the novice exerciser who needs to begin adding lean muscle, or the experienced exerciser who has never tried strength training. Designed to introduce the body to an effective 6 weeks of fitness, the program is split into three separate 2 week components, each building upon the next. Over the entire 6 weeks, you will feel your joints, muscles and ligaments grow firmer and stronger, and watch those "sagging" body parts become lifted and toned!
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The plan author is Ben Greenfield, the 2008 personal trainer of the year, and a nationally recognized fitness and nutrition expert. You're given details instructions, and full access to the TrainingPeaks library of photos for *every* exercise in the plan - so there is zero guesswork! At a fraction of the cost of personal training or an expensive DVD and book series, you can now enjoy watching your body become firm and toned as you begin your 6 Week Beginner Strength Training Plan.

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

Back to Plan Details

Sample Day 1

Dumbbell Strength Phase I & II

Follow the same rules as Barbell Strength.

Sample Day 3

Body Weight Strength Phase I

Complete this 5 exercise circuit 3 times through.

Sample Day 5

Stability Ball Strength Phase I

Superset all exercises in this routine, beginning with pushups to planks. The final exercise (the sit ups) will be done solo, with just 30 seconds rest after each set.

Sample Day 8

Dumbbell Strength Phase I & II

Follow the same rules as Barbell Strength.

Sample Day 10

Body Weight Strength Phase I

Complete this 5 exercise circuit 3 times through.

Sample Day 12

Stability Ball Strength Phase I

Superset all exercises in this routine, beginning with pushups to planks. The final exercise (the sit ups) will be done solo, with just 30 seconds rest after each set.

Sample Day 15

Dumbbell Strength Phase I & II

Follow the same rules as Barbell Strength.

6 Week Beginner Strength Training & Lean Body Plan

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