Free article version:   / thebeginnersatgliftingprogram  

Free bodyweight regimen: https://www.commonsenseu.org/fitnessr...

Coaching & Equipment: http://atgexercise.com

Shoes: https://uncivilizedsneaker.com

To see if I’ve certified a coach near you: https://map.atgforcoaches.com


Sets & Reps:


Workout 1

1st: Backward: 2 minutes resisted treadmill, 100 yards sled, or 200 yards unresisted

2A. SingleLeg Standing Calf Raise 2 sets of up to 15 reps per side

2B. Tibialis Raise 2 sets of up to 20 reps with bar, or at least 20 reps with wall

3A. Slant Squat: 4 sets of up to 20 reps

3B. Nordic: 4 sets of 5 reps, or Ham Curl 4 sets of up to 12 reps

4A. Hanging Knee Raise: 2 sets at least 15 reps

4B. ATGstyle Incline Dumbbell Press: 2 sets of up to 15 reps

4C. Pullup: 2 sets of up to 12 reps


Workout 2

1st: Backward: 2 minutes resisted treadmill, 100 yards sled, or 200 yards unresisted

2A. Seated Calf Raise 2 sets of up to 20 reps with machine, at least 20 reps with DB/KB, or 20 reps with wall

2B. Tibialis Raise 2 sets of up to 20 reps with bar, or at least 20 reps with wall

3A. ATG Split Squat: 4 sets of up to 12 reps per side

3B. Back Extension: 4 sets of up to 12 reps

4A. QL: 2 sets of at least 10 reps per side

4B. ATGstyle Overhead Dumbbell Press: 2 sets of up to 12 reps

4C. Row: 2 sets of up to 12 reps


Thank you for watching!