Biolayne beginner strength focus
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strength building beginner
Started: 08/01/2019
Eduardo Berticelli
Beginner Strength Building
WEEK 1
Day 1
Accessory Work
Sets
Reps
RIR
Incline Machine Press
3
6-8
3
Prone Row
3
6-8
3
Split Squats
3
10-12
3
Single Leg Romanian Deadlift
3
10-12
3
Sets
Reps
RIR
3
10
0
Sets
Reps
RIR
Barbell Seated Military Press
3
6-8
3
Cable Pullovers
3
6-8
3
Banded Hip Thrust
3
8-10
3
Glute Machine Kickback
3
12-15
3
Sets
Reps
RIR
3
50 steps
0
Core Work
Weight
Weight
Bird Dogs
Day 2
Accessory Work
Conditioning Work
Weight
Weight
Suitcase Carry
Day 3
Accessory Work
Sets
Reps
RIR
Leg Press
3
6-8
3
Romanian Deadlift
3
6-8
3
Incline Dumbbell Press
3
10-12
3
Pendlay Row
3
10-12
3
Sets
Reps
RIR
3
15
0
Core Work
Weight
Weight
McGill Crunch
WEEK 2
Day 1
Accessory Work
Weight
Sets
Reps
RIR
Floor Press
3
6-8
2
Prone Row
3
6-8
2
Rear Foot Elevated Split Squat
3
10-12
2
Single Leg Hyperextensions
3
10-12
2
Sets
Reps
RIR
3
10
0
Core Work
Weight
Pallof Press
Day 2
Accessory Work
Sets
Reps
RIR
Seated Dumbbell Press
3
6-8
2
Chin-Up
3
6-8
2
Banded Hip Thrust
3
8-10
2
Reverse Adductor Machine
3
12-15
2
Sets
Reps
RIR
3
50 steps
0
Conditioning Work
Weight
Weight
Suitcase Carry
Day 3
Accessory Work
Sets
Reps
RIR
Machine Squat
3
6-8
2
Dumbbell Romanian Deadlift
3
6-8
2
Decline Machine Press
3
10-12
2
Prone Row
3
10-12
2
Sets
Reps
RIR
3
15
0
Sets
Reps
RIR
Decline Dumbbell Press
3
6-8
1
Prone Row
3
6-8
1
Bulgarian Split Squats
3
10-12
1
Single Leg Glute Bridge
3
10-12
1
Sets
Reps
RIR
3
10
0
Sets
Reps
RIR
Core Work
Weight
Weight
Bird Dogs
WEEK 3
Day 1
Accessory Work
Core Work
Weight
Weight
Deadbugs
Day 2
Accessory Work
Weight
Barbell Seated Military Press
3
6-8
1
Dumbbell Pullover
3
6-8
1
Frog Pump
3
8-10
1
Cable Pull Throughs
3
12-15
1
Sets
Reps
RIR
3
50 steps
0
Conditioning Work
Weight
Suitcase Carry
Day 3
Accessory Work
Sets
Reps
RIR
Front Squat
3
6-8
1
Deadlift from Boxes
3
6-8
1
Flat Machine Press
3
10-12
1
Barbell Row
3
10-12
1
Sets
Reps
RIR
3
15
0
Core Work
Weight
Weight
McGill Crunch
WEEK 4
Day 1
Accessory Work
Sets
Reps
RIR
Decline Dumbbell Press
3
5-7
2
Prone Row
3
5-7
2
Rear Foot Elevated Split Squat
3
9-11
2
Single Leg Hyperextensions
3
9-11
2
Sets
Reps
RIR
3
10
0
Core Work
Weight
Weight
Deadbugs
Day 2
Accessory Work
Sets
Reps
RIR
Barbell Standing Military Press
3
5-7
2
Neutral Grip Pull-Up
3
5-7
2
Frog Pump
3
7-9
2
Cable Pull Throughs
3
10-12
2
Sets
Reps
RIR
4
75 steps
0
Reps
RIR
Conditioning Work
Weight
Weight
Front Rack Carry
Day 3
Accessory Work
Weight
Sets
Machine Squat
3
5-7
2
Dumbbell Romanian Deadlift
3
5-7
2
Flat Dumbbell Press
3
9-11
2
Braced T-Bar Rows
3
9-11
2
Sets
Reps
RIR
3
15
0
Sets
Reps
RIR
Floor Press
3
5-7
1
Cable Row
3
5-7
1
Single Leg Press
3
9-11
1
Single Leg Romanian Deadlift
3
9-11
1
Sets
Reps
RIR
3
10
0
Sets
Reps
RIR
Barbell Seated Military Press
3
5-7
1
Wide Grip Lat Pulldowns
3
5-7
1
Machine Hip Thrust
3
7-9
1
Reverse Adductor Machine
3
10-12
1
Sets
Reps
RIR
4
75 steps
0
Core Work
Weight
Pallof Press
WEEK 5
Day 1
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Day 2
Accessory Work
Conditioning Work
Weight
Weight
Front Rack Carry
Day 3
Accessory Work
Sets
Reps
RIR
Machine Squat
3
5-7
1
Deadlift from Boxes
3
5-7
1
Dumbbell Floor Press
3
9-11
1
Cable Row
3
9-11
1
Sets
Reps
RIR
3
15
0
Core Work
Bird Dogs
Weight
Weight
WEEK 6
Day 1
Accessory Work
Sets
Reps
RIR
Decline Barbell Press
2
10
3
Machine Row
2
10
3
Split Squats
2
15
3
Single Leg Hyperextensions
2
15
3
Sets
Reps
RIR
3
10
0
Sets
Reps
RIR
Barbell Standing Military Press
2
10
3
Supinated Grip Pull-Up
2
10
3
Glute Bridge
2
12
3
Reverse Adductor Machine
2
15
3
Sets
Reps
RIR
4
75 steps
0
Core Work
Weight
Weight
Bird Dogs
Day 2
Accessory Work
Conditioning Work
Weight
Weight
Farmers Carry
Day 3
Accessory Work
Sets
Reps
RIR
Belt Squat
2
10
3
Romanian Deadlift
2
10
3
Dumbbell Floor Press
2
15
3
Machine Row
2
15
3
Sets
Reps
RIR
3
15
0
Sets
Reps
RIR
Decline Machine Press
3
4-6
3
Braced T-Bar Rows
3
4-6
3
Bulgarian Split Squats
3
8-10
3
Single Leg Glute Bridge
3
8-10
3
Sets
Reps
RIR
Core Work
Weight
Weight
McGill Crunch
WEEK 7
Day 1
Accessory Work
Core Work
Weight
Weight
Pallof Press
3
0
8
Day 2
Accessory Work
Sets
Reps
RIR
Push Press
3
4-6
3
Dumbbell Pullover
3
4-6
3
Machine Hip Thrust
3
6-8
3
Glute Machine Kickback
3
9-11
3
Sets
Reps
RIR
4
100 steps
0
Conditioning Work
Weight
Weight
Farmers Carry
Day 3
Accessory Work
Sets
Reps
RIR
Front Squat
3
4-6
3
Hyperextensions
3
4-6
3
Decline Dumbbell Press
3
8-10
3
Pendlay Row
3
8-10
3
Sets
Reps
RIR
3
12
0
Core Work
Weight
Weight
Pallof Press
WEEK 8
Day 1
Accessory Work
Weight
Sets
Reps
RIR
Dumbbell Floor Press
3
4-6
2
Prone Row
3
4-6
2
Rear Foot Elevated Split Squat
3
8-10
2
Single Leg Glute Bridge
3
8-10
2
Sets
Reps
RIR
3
8
0
Core Work
Weight
Deadbugs
Day 2
Accessory Work
Sets
Reps
RIR
Push Jerk
3
4-6
2
Neutral Grip Pull-Up
3
4-6
2
Barbell Hip Thrust
3
6-8
2
Cable Pull Throughs
3
9-11
2
Sets
Reps
RIR
Conditioning Work
Weight
Weight
Front Rack Carry
4
100 steps
0
Day 3
Accessory Work
Sets
Reps
RIR
Hack Squat
3
4-6
2
Hyperextensions
3
4-6
2
Incline Machine Press
3
8-10
2
Prone Row
3
8-10
2
Sets
Reps
RIR
3
12
0
Sets
Reps
RIR
Floor Press
3
4-6
1
Braced T-Bar Rows
3
4-6
1
Lunges
3
8-10
1
Single Leg Romanian Deadlift
3
8-10
1
Sets
Reps
RIR
3
8
0
Core Work
Weight
Weight
Pallof Press
WEEK 9
Day 1
Accessory Work
Core Work
Weight
Weight
Deadbugs
Day 2
Accessory Work
Sets
Reps
RIR
Arnold Press
3
4-6
1
Neutral Grip Pull-Up
3
4-6
1
Glute Bridge
3
6-8
1
Reverse Adductor Machine
3
9-11
1
Sets
Reps
RIR
4
100 steps
0
Conditioning Work
Weight
Weight
Farmers Carry
Day 3
Accessory Work
Sets
Reps
RIR
Machine Squat
3
4-6
1
Dumbbell Romanian Deadlift
3
4-6
1
Flat Dumbbell Press
3
8-10
1
T-Bar Rows
3
8-10
1
Sets
Reps
RIR
Core Work
Weight
Weight
12
0
Sets
Reps
RIR
Decline Machine Press
3
3-5
2
Cable Row
3
3-5
2
Reverse Lunge
3
7-9
2
Single Leg Romanian Deadlift
3
7-9
2
Sets
Reps
RIR
3
8
0
Pallof Press
3
WEEK 10
Day 1
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Day 2
Accessory Work
Sets
Reps
RIR
Smith Machine Shoulder Press
3
3-5
2
Dumbbell Pullover
3
3-5
2
Barbell Hip Thrust
3
6-8
2
Cable Glute Kickbacks
3
8-10
2
Sets
Reps
RIR
5
100 steps
0
Conditioning Work
Weight
Weight
Single Arm Rack Carry
Day 3
Accessory Work
Sets
Reps
RIR
Leg Press
3
3-5
2
Romanian Deadlift
3
3-5
2
Decline Barbell Press
3
8-10
2
Machine Row
3
8-10
2
Sets
Reps
RIR
3
12
0
Sets
Reps
RIR
Close Grip Bench Press
3
3-5
1
Cable Row
3
3-5
1
Core Work
Weight
Weight
McGill Crunch
WEEK 11
Day 1
Accessory Work
Weight
Single Leg Press
3
7-9
1
Single Leg Glute Bridge
3
7-9
1
Sets
Reps
RIR
3
8
0
Core Work
Weight
Bird Dogs
Day 2
Accessory Work
Sets
Reps
RIR
Arnold Press
3
3-5
1
Close Grip Lat Pulldowns
3
3-5
1
Glute Bridge
3
6-8
1
Glute Machine Kickback
3
8-10
1
Sets
Reps
RIR
5
100 steps
0
Sets
Reps
RIR
Machine Squat
3
3-5
1
Rack Deadlift
3
3-5
1
Dumbbell Floor Press
3
8-10
1
Cable Row
3
8-10
1
Sets
Reps
RIR
3
12
0
Conditioning Work
Weight
Weight
Farmers Carry
Day 3
Accessory Work
Core Work
Weight
Weight
Deadbugs
WEEK 12
Day 1
Accessory Work
Sets
Reps
RIR
Decline Dumbbell Press
1
3-5
0
Machine Row
1
3-5
0
Smith Machine Lunges
2
7-9
2
Single Leg Romanian Deadlift
2
7-9
2
Sets
Reps
RIR
3
8
0
Core Work
Weight
Weight
Deadbugs
Day 2
Accessory Work
Weight
Sets
Reps
RIR
Machine Shoulder Press
1
3-5
0
Pullover Machine
1
3-5
0
Glute Bridge
2
6-8
2
Glute Machine Kickback
2
8-10
2
Sets
Reps
RIR
5
100 steps
0
Conditioning Work
Weight
Suitcase Carry
Day 3
Accessory Work
Sets
Reps
RIR
Goblet Squat
1
3-5
0
Hyperextensions
1
3-5
0
Flat Machine Press
2
8-10
2
Dumbbell Prone Row
2
8-10
2
Sets
Reps
RIR
3
12
0
Core Work
Pallof Press
Weight
Weight
Disclaimer
By participating in this program you consent to the terms and conditions stated here:
This program is intellectual property of BioLayne LLC.
Any reposting of this program without express consent of BioLayne LLC is strictly prohibited. This program is
to be performed with care and only after consultation with a medical doctor to ensure you are healthy
enough for vigorous exercise. BioLayne LLC does not assume any responsibility for injuries or health
complications incurred during training.
