Skip to content

Instantly share code, notes, and snippets.

@tulior

tulior/beginner_compound_machine_strength_program.json

Last active March 9, 2024 21:01
Show Gist options
  • Save tulior/53812e086653f67c82f0af4e514e2038 to your computer and use it in GitHub Desktop.
Save tulior/53812e086653f67c82f0af4e514e2038 to your computer and use it in GitHub Desktop.
Download ZIP
Beginner Compound Machine Strength Program
Raw
beginner_compound_machine_strength_program.json
{
"programName":"Beginner's Machine-Only Compound Strength Program",
"description":"A 12-week, machine-only strength training program focused on progressive development from familiarization to strength consolidation through compound movements. Designed for beginners.",
"durationWeeks":12,
"daysPerWeek":3,
"targetAreas":[
"Upper Body",
"Lower Body",
"Core"
],
"periodization":{
"type":"Linear",
"phases":[
{
"phaseName":"Introduction & Familiarization",
"durationWeeks":4,
"focus":"Getting accustomed to gym machines and learning correct form."
},
{
"phaseName":"Building a Foundation",
"durationWeeks":4,
"focus":"Enhancing muscle endurance and laying the foundation for strength."
},
{
"phaseName":"Strength & Skill Consolidation",
"durationWeeks":4,
"focus":"Increasing overall strength and improving exercise execution."
}
]
},
"workouts":{
"Introduction & Familiarization":[
{
"day":1,
"targetArea":"Upper Body",
"exercises":[
{
"name":"Machine Chest Press",
"sets":3,
"reps":12,
"intensity":"Light",
"RIR":3,
"tempo":"2-0-2",
"restPeriodsInSeconds":120
},
{
"name":"Machine Row",
"sets":3,
"reps":12,
"intensity":"Light",
"RIR":3,
"tempo":"2-0-2",
"restPeriodsInSeconds":120
}
]
},
{
"day":2,
"targetArea":"Lower Body",
"exercises":[
{
"name":"Leg Press",
"sets":3,
"reps":12,
"intensity":"Light",
"RIR":3,
"tempo":"2-0-2",
"restPeriodsInSeconds":120
},
{
"name":"Seated Leg Curl",
"sets":3,
"reps":12,
"intensity":"Light",
"RIR":3,
"tempo":"2-0-2",
"restPeriodsInSeconds":120
}
]
},
{
"day":3,
"targetArea":"Core",
"exercises":[
{
"name":"Machine Ab Crunch",
"sets":3,
"reps":15,
"intensity":"Light",
"RIR":3,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Cable Wood Chops",
"sets":3,
"reps":15,
"intensity":"Light",
"RIR":3,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
}
]
}
],
"Building a Foundation":[
{
"day":1,
"targetArea":"Upper Body",
"exercises":[
{
"name":"Machine Chest Press",
"sets":4,
"reps":10,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Machine Shoulder Press",
"sets":4,
"reps":10,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Machine Row",
"sets":4,
"reps":10,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
}
]
},
{
"day":2,
"targetArea":"Lower Body",
"exercises":[
{
"name":"Leg Press",
"sets":4,
"reps":10,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Seated Leg Curl",
"sets":4,
"reps":10,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Calf Raise Machine",
"sets":4,
"reps":12,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
}
]
},
{
"day":3,
"targetArea":"Core",
"exercises":[
{
"name":"Machine Ab Crunch",
"sets":4,
"reps":12,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":60
},
{
"name":"Cable Wood Chops",
"sets":4,
"reps":12,
"intensity":"Moderate",
"RIR":2,
"tempo":"2-1-2",
"restPeriodsInSeconds":60
},
{
"name":"Hanging Leg Raise (if available)",
"sets":4,
"reps":12,
"intensity":"Moderate",
"RIR":2,
"tempo":"1-1-2",
"restPeriodsInSeconds":60
}
]
}
],
"Strength & Skill Consolidation":[
{
"day":1,
"targetArea":"Upper Body",
"exercises":[
{
"name":"Machine Chest Press",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-3",
"restPeriodsInSeconds":90
},
{
"name":"Machine Shoulder Press",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-3",
"restPeriodsInSeconds":90
},
{
"name":"Machine Row",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-3",
"restPeriodsInSeconds":90
},
{
"name":"Lat Pulldown",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-3",
"restPeriodsInSeconds":90
}
]
},
{
"day":2,
"targetArea":"Lower Body",
"exercises":[
{
"name":"Leg Press",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Seated Leg Curl",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Calf Raise Machine",
"sets":5,
"reps":10,
"intensity":"High",
"RIR":1,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
},
{
"name":"Leg Extension",
"sets":5,
"reps":8,
"intensity":"High",
"RIR":1,
"tempo":"2-1-2",
"restPeriodsInSeconds":90
}
]
},
{
"day":3,
"targetArea":"Core",
"exercises":[
{
"name":"Machine Ab Crunch",
"sets":5,
"reps":10,
"intensity":"High",
"RIR":1,
"tempo":"2-1-2",
"restPeriodsInSeconds":60
},
{
"name":"Cable Wood Chops",
"sets":5,
"reps":10,
"intensity":"High",
"RIR":1,
"tempo":"2-1-2",
"restPeriodsInSeconds":60
},
{
"name":"Plank",
"sets":3,
"duration":"60 seconds",
"intensity":"Hold until failure",
"RIR":"N/A",
"tempo":"N/A",
"restPeriodsInSeconds":60
}
]
}
],
"notes":"Ensure a progression in weight or machine resistance each week within each phase. Adherence to form and a focus on controlled movements are key. Adjustments might be necessary based on individual capacity and recovery."
}
}
Sign up for free to join this conversation on GitHub. Already have an account? Sign in to comment