Getting started and finding the motivation to keep going is and will continue to be the hardest part about getting started. It also doesn’t help that there are more lifting routines than you can count available on the internet with varying opinions on each and every one of them.
The truth is: They will all work as long as you do them.
To help cut the confusion, I’ve put together a lifting program that anyone should be able to do or modify that is both useful for strength, muscle building, and spares your time in the gym all the while needing minimal equipment at your home gym.
PHL – Power and Hypertrophy Lifting
(link is to google sheets – save a copy and edit)
Power / Raw Strength is gained by having low repetition and heavy weights.
Hypertrophy is the gaining in muscle size and corresponds better with a lower weight and higher repetition set.
In this workout, we will combine both Power and Hypertrophy.
Let’s go over all the exercises and how to modify them if you do not have that particular equipment
THIS SECTION IS A CURRENT WORK IN PROGRESS
CLOSE GRIP CHIN UPS
BENT OVER ROWS
BENT OVER LAT RAISES
WIDE-GRIP UPRIGHT ROW
CABLE PUSH DOWNS
DUMB BELL LUNGE
STIFF LEGGED DEAD LIFT