I often get asked for a simple starter program for someone who is out of shape but looking to get on the right track. This is intended for the person who is willing to commit at least 3 days per week to training for a full hour and is looking for a general fitness.

This isn’t flashy.

The workouts are pretty simple and repeat for 4 weeks with alternating upper and lower body focus on the Strength day.

At the end of the 4 weeks I would recommend changing up the accessory lifts for the Strength days and choosing new workouts for the 2nd and 3rd days. This 4 week cycle could be repeated for a long time.

IF one feels up to it they can begin experimenting with adding more workouts to the week by either adding a 2nd Strength day or by increasing the volume on Recovery days.

At a certain point if you want more, you’ll have to do more, but this is a good place to begin.