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Beginner Strength Training Protocol

This strength routine is perfect for beginners looking to maximize strength gains.

初学者2 days / week15–20 min

Your 2-day plan

Day 1 · Beginner Strength Training Protocol - A

3 exercises · About 20 min

1Image

Barbell Squat

Quads

3 × 5

2Image

Barbell Bench Press

Chest

3 × 5

3Image

Barbell Deadlift

Traps (mid-back)

1 × 5

Start Day 1

Muscles trained

PrimarySecondary

器械

  • Sztanga
Start Day 1