Beginner Introduction Program.xlsx

	E	H	I	L	M	N	S	T	Y	Z	AE	AF
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2
3				https://www.spcperformancelab.com.au/
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5				https://www.youtube.com/@spcperformancelab
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7
8	Day	1		Workout A
9					Set 1		Set 2		Set 3		Set 4
10	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
11	DB Deadlift	2-4	8-12
12	Chest Press Machine	2-4	8-12
13	Leg Press	2-4	8-12
14	Lat Pulldown	2-4	8-12
15	Leg Extensions	2-4	8-12
16	Tricep Cable Pushdown	2-4	8-12
17
18
19	Day	2		Workout B
20					Set 1		Set 2		Set 3		Set 4
21	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
22	Body Squat / Goblet Squat	2-4	8-12
23	DB Chest Press	2-4	8-12
24	Seated Cable Row	2-4	8-12
25	Machine Shoulder Press	2-4	8-12
26	Hamstring Curl	2-4	8-12
27	Bicep Cable Curl	2-4	8-12
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29
30	Day	3		Workout A
31					Set 1		Set 2		Set 3		Set 4
32	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
33	DB Deadlift	2-4	8-12
34	Chest Press Machine	2-4	8-12
35	Leg Press	2-4	8-12
36	Lat Pulldown	2-4	8-12
37	Leg Extensions	2-4	8-12
38	Tricep Cable Pushdown	2-4	8-12
39
40
41	Day	4		Workout B
42					Set 1		Set 2		Set 3		Set 4
43	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
44	Body Squat / Goblet Squat	2-4	8-12
45	DB Chest Press	2-4	8-12
46	Seated Cable Row	2-4	8-12
47	Machine Shoulder Press	2-4	8-12
48	Hamstring Curl	2-4	8-12
49	Bicep Cable Curl	2-4	8-12
50
51
52	Day	5		Workout A
53					Set 1		Set 2		Set 3		Set 4
54	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
55	DB Deadlift	2-4	8-12
56	Chest Press Machine	2-4	8-12
57	Leg Press	2-4	8-12
58	Lat Pulldown	2-4	8-12
59	Leg Extensions	2-4	8-12
60	Tricep Cable Pushdown	2-4	8-12
61
62
63	Day	6		Workout B
64					Set 1		Set 2		Set 3		Set 4
65	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
66	Body Squat / Goblet Squat	2-4	8-12
67	DB Chest Press	2-4	8-12
68	Seated Cable Row	2-4	8-12
69	Machine Shoulder Press	2-4	8-12
70	Hamstring Curl	2-4	8-12
71	Bicep Cable Curl	2-4	8-12
72
73
74	Day	7		Workout A
75					Set 1		Set 2		Set 3		Set 4
76	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
77	DB Deadlift	2-4	8-12
78	Chest Press Machine	2-4	8-12
79	Leg Press	2-4	8-12
80	Lat Pulldown	2-4	8-12
81	Leg Extensions	2-4	8-12
82	Tricep Cable Pushdown	2-4	8-12
83
84
85	Day	8		Workout B
86					Set 1		Set 2		Set 3		Set 4
87	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
88	Body Squat / Goblet Squat	2-4	8-12
89	DB Chest Press	2-4	8-12
90	Seated Cable Row	2-4	8-12
91	Machine Shoulder Press	2-4	8-12
92	Hamstring Curl	2-4	8-12
93	Bicep Cable Curl	2-4	8-12
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95
96	Day	9		Workout A
97					Set 1		Set 2		Set 3		Set 4
98	Exercise	Sets	Reps	Notes	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight
99	DB Deadlift	2-4	8-12
100	Chest Press Machine	2-4	8-12