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Advanced Beginner Strength

A modified RR moving towards specific goals.

Warmup

Dynamic Stretches
Compound Movements

Strength

Pair 1: Bench Press & Squats
3-5 reps

Rest 90 seconds

3-5 reps

Rest 90 seconds

3-5 reps

Rest 90 seconds

3-5 reps

Rest 90 seconds

3-5 reps

Rest 90 seconds

3-5 reps

Rest 90 seconds

Pair 2: Pullups & L-Sit/Compression Work
3-5 reps

Rest 90 seconds

Rest 90 seconds

3-5 reps

Rest 90 seconds

Rest 90 seconds

3-5 reps

Rest 90 seconds

Rest 90 seconds

Pair 3: Overhead Press & Nordic Curl/Deadlift
3-5 reps

Rest 90 seconds

Rest 90 seconds

3-5 reps

Rest 90 seconds

Rest 90 seconds

3-5 reps

Rest 90 seconds

3-5 reps
Pair 4: Biceps & Wrist Isolation
12 reps

Rest 90 seconds

12 reps

Rest 90 seconds

12 reps

Rest 90 seconds

Rest 90 seconds

12 reps

Rest 90 seconds

12 reps