Program Instructions

1) The aim of a beginner is to progress linearly. Due to inexperience in the gym your body will adapt very
quickly to training which means initial strength and size gains will come fast. To maximize this progress the
goal of the program is to try and get stronger every single workout.

2)
The beginning of the program starts on the tab "5's & 10's Wave" and goes in order from there ending with
the "3 & 8's volume wave" as the last training cycle of the program. To initiate the routine just follow the
protocol exactly as written starting with Monday's workout on the "5 & 10's wave". The days of the week on
which you train may be changed AS LONG AS you keep the rest days inbetween workouts and order of the
workouts exactly the same as I have written. Once you complete the week you will start back over on
Monday again however this time following the instructions I have written below.

3) The exercises highlighted in green are your main movements which you will focus all of your strength gains
on. The goal with these green highlighted exercises will be to increase the amount of weight you did from
last weeks workout by 5-10lbs. So say on training cycle 1 for monday's workout you did 100 lbs for 3 sets of
5 on squats, the next monday you would aim for 105-110 lbs for 3 sets of 5. The same goes for all the other
exercises highlighted in green.

4)
The rest of the exercises have specific instructions on how many reps to stay shy of failure. This along with
the rep range will determine the amount of weight you use for those exercises. For instance, training cycle 1
on Wednesday has front squats for 2 sets of 6-8 and instructs you to stay 2-3 reps shy of failure. To figure
this out, start warming up light with sets of 6-8, keep adding weight every set until you hit a weight that puts
you 2-3 reps shy of failure. Never forcefully add weight to the bar on non green highlighted exercises, let it
come naturally by following the protocol.

5)
Keep repeating the training week over and over aiming to add weight on the green highlighted exercises
every single repeat workout until you reach a plateau and are not able to add weight to the bar. When this
happens 2 sessions in a row for any green exercise, start the next training cycle/wave. Everything will work
exactly the same in the new training cycle/wave however the rep ranges and some exercises change to keep
progress going.

6) Also any exercises in blue are at your discretion to change. I reccomend the exercises I have listed however
feel free to choose any other exercises AS LONG AS the movement on the lower body day is a squat
variation and the movement on the upper body day is a bench/OHP variation.
 r body will adapt very
ximize this progress the
out.

r from there ending with

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all of your strength gains

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 Warm-up and Mobility Protocol
This protocol is to be followed as a general guideline. Over time you will augment this based on
you need more of and what you need less of. Starting out I provide you with numerous drills tha
of these should be done in order (1-10) back to back circuit style. This should not take longer tha

Cardiovascular Warm-up/Self Myofascial Release

1) 4)
Jog on treadmill or jump rope or rower for 3-5 minutes to get body warm.

2)
Foam roll glutes, it band, quads, hamstrings, and entire upper back region.
5)
3)
Lacrosse ball roll upper pec/shoulder tie in, lat/rear delt tie in and traps.

6)

7)
 augment this based on your needs once you have assesed your movement and mobility faults. As you prepar
with numerous drills that cover MOST needs within a general mobility program however over time the aim sh
ould not take longer than 10-15 minutes.

Static/Dynamic Stretching

Kneeling hip stretch: Kneel on the ground with one knee and plant the other leg 8)
in a bent knee position with the heel on the ground. Squeeze the glute and
maintain a straight hip position, hold for 30 seconds feeling the stretch in your
hip/front quad.

Resistance band shoulder dislocation: Grab a mini or light resistance band and
grip the ends of the band with both hands. Lightly pull the band taught and hold 9)
in front of body by your hip/quad area. Keeping this position with the elbows
LOCKED rotate both hands up, over and behind your head rotating them behind
the body and ending by the butt. Do the same to return to the start position. This
is 1 rep. Perform for 5-10 total reps.
10)
Leg Swings: Grab a hold of a rack or sturdy object, swing one leg at a time side to
side sweeping in front of the body. On the swing in feel the glute stretch and on
the swing out feel the groin stretch. Do 10 reps PER leg and repeat the process
however swining the legs forward and back this time.

Cat/Camel: Kneeling on all fours with palms on the floor, stretch your upper/mid
back up towards the ceiling similar to how a scared cat looks. Hold for a 2 count
and then do the opposite motion of retracting the shoulders together and
arching the back inwards like a camel's arch inbetween humps.
obility faults. As you prepare to lift with this protocol be hyper aware of what
wever over time the aim should be to alter this towards your specific needs. All

Activation

Band pull-aparts: Clinching the ends of a mini or light resistance band, pull the
band taught. Hold the band out in front of the chest with the elbows locked.
Retract the shoulder blades together in order to bring the band to the chest
while maintaining the elbows locked position. Perform for 10-15 reps

Hollow ab rock: While lying flat on your back, place your hands under your butt
and raise your heels and back 2-3 inches off of the ground. Rock back and forth
maintaing this position very tightly while focussing on keeping the abs tight.

Body weight glute bridge: lie on your back with knees bent towards the ceiling
and feet planted. Squeeze your glutes ONLY to lift your hips towards the ceiling,
hold for a 2 count at top and return to the start position. 10 total reps.
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 1: 5/10's wave

MONDAY: SQUAT/BENCH/DEADLIFT 3's DAY

EXERCISE SETS REPS
Squat 3 5
Bench Press or OHP 3 5
Deadlift 3 5
Chest Supp. Row 2-3 12
Pull-up or Lat Pulldown 2-3 12
Reverse Cable Fly 2-3 15
Tricep Pushdown 3-4 15
Cable Curl 3-4 15

WEDNESDAY: LOWER VARIATION DAY

EXERCISE SETS REPS
Front Squat 2 6-8
Ab Exercise of Choice 3 5
Lying Leg Curl 3 12
Leg Extension 3 12
Calf Raise of Choice 3-5 15

FRIDAY: SQUAT/BENCH/DEADLIFT 10's DAY

EXERCISE SETS REPS
Squat 3 10
Bench Press or OHP 3 10
Romanian Deadlift 3 10
Lying Leg Curl 2-3 10
Ab Exercise of Choice 2-3 10
Calf Raise 3-4 15

SATURDAY: UPPER VARIATION DAY

EXERCISE SETS REPS
Dumbbell Bench or Dumbbell OHP,
choose opposite of what you do on 2 6-8
3/10's day
Lat Pulldown or Pull-up 3 8
Chest Supp. Row 3 8
Cable Lateral Raise 3 15
Upper Exercise of Choice 3 10
Tricep Pushdown 3-4 10
Cable Curl 3-4 10
BEGINNER PROGRAM

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure
Go to failure
Go to failure

LOAD
2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD

2-3 reps shy of failure

2-3 reps shy of failure

2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
2 reps shy of failure
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 2: 3/8's wave

MONDAY: SQUAT/BENCH/DEADLIFT 3's DAY

EXERCISE SETS REPS
Squat 3 3
Bench Press or OHP 3 3
Deadlift 3 3
Seal Row 2-3 12
Close Grip Pull-up or Lat pulldown 2-3 12
Face Pull w/ External Rotation 2-3 15
Skull Crusher 3-4 15
Dumbbell Curl 3-4 15

WEDNESDAY: LOWER VARIATION DAY

EXERCISE SETS REPS
Front Squat 2 4-6
Ab Exercise of Choice 3 5
Seated Leg Curl 3 12
Single Limb Leg Extension 3 12
Occluded Calf Raise 4 20,20,20,20

FRIDAY: SQUAT/BENCH/DEADLIFT 8's DAY

EXERCISE SETS REPS
Squat 3 8
Bench Press or OHP 3 8
Romanian Deadlift 3 8
Seated Leg Curl 2-3 10
Ab Exercise of Choice 2-3 10
Calf Raise 3-4 15

SATURDAY: UPPER VARIATION DAY

EXERCISE SETS REPS
Dumbbell Bench or Dumbbell OHP,
choose opposite of what you do on 2 4-6
3/10's day
Close Grip Pull-up or Lat pulldown 3 8
Seal Row 3 8
Lateral Raise 3 15
Upper Exercise of Choice 3 10
Skull Crusher 3-4 10
Dumbbell Curl 3-4 10
BEGINNER PROGRAM

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure
Go to failure
Go to failure

LOAD
2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD

2-3 reps shy of failure

2-3 reps shy of failure

2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
2 reps shy of failure
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 3: 5/10's volume wave

MONDAY: SQUAT/BENCH/DEADLIFT 5's DAY

EXERCISE SETS REPS
Squat 5 5
Bench Press or OHP 5 5
Deadlift 3 5
Chest Supp. Row 2-3 12
Pull-up or Lat Pulldown 2-3 12
Reverse Cable Fly 2-3 15
Tricep Pushdown 3-4 15
Cable Curl 3-4 15

WEDNESDAY: LOWER VARIATION DAY

EXERCISE SETS REPS
SSB Squat or Parallel Box Squat 2 6-8
Ab Exercise of Choice 3 5
Lying Leg Curl 3 12
Leg Extension 3 12
Calf Raise of Choice 3-5 15

FRIDAY: SQUAT/BENCH/DEADLIFT 10's DAY

EXERCISE SETS REPS
Squat 4 10
Bench Press or OHP 4 10
Romanian Deadlift 4 10
Lying Leg Curl 2-3 10
Ab Exercise of Choice 2-3 10
Calf Raise 3-4 15

SATURDAY: UPPER VARIATION DAY

EXERCISE SETS REPS
Long Pause Bench or Push Press,
choose opposite of what you do on 2 6-8
3/10's day
Lat Pulldown or Pull-up 3 8
Chest Supp. Row 3 8
Cable Lateral Raise 3 15
Upper Exercise of Choice 3 10
Tricep Pushdown 3-4 10
Cable Curl 3-4 10
BEGINNER PROGRAM
wave

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure
Go to failure
Go to failure

LOAD
2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD
~Pause for 5
2-3 reps shy of failure seconds

2-3 reps shy of failure

2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
2 reps shy of failure
LEGACY TRAINING SYSTEMS BEGINNER PROGRAM
Training cycle 4: 3/8's volume wave

MONDAY: SQUAT/BENCH/DEADLIFT 3's DAY

EXERCISE SETS REPS
Squat 5 3
Bench Press or OHP 5 3
Deadlift 5 3
Seal Row 2-3 12
Close Grip Pull-up or Lat pulldown 2-3 12
Face Pull w/ External Rotation 2-3 15
Skull Crusher 3-4 15
Dumbbell Curl 3-4 15

WEDNESDAY: LOWER VARIATION DAY

EXERCISE SETS REPS
SSB Squat or Parallel Box Squat 2 4-6
Ab Exercise of Choice 3 5
Seated Leg Curl 3 12
Single Limb Leg Extension 3 12
Occluded Calf Raise 4 20,20,20,20

FRIDAY: SQUAT/BENCH/DEADLIFT 8's DAY

EXERCISE SETS REPS
Squat 4 8
Bench Press or OHP 4 8
Romanian Deadlift 4 8
Seated Leg Curl 2-3 10
Ab Exercise of Choice 2-3 10
Calf Raise 3-4 15

SATURDAY: UPPER VARIATION DAY

EXERCISE SETS REPS
Long Pause Bench or Push Press,
choose opposite of what you do on 2 4-6
3/10's day
Close Grip Pull-up or Lat pulldown 3 8
Seal Row 3 8
Lateral Raise 3 15
Upper Exercise of Choice 3 10
Skull Crusher 3-4 10
Dumbbell Curl 3-4 10
BEGINNER PROGRAM
ave

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure
Go to failure
Go to failure

LOAD
2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD
5-10 lbs heavier than last week ~If this is your first week on this training
2.5-5 lbs heavier than last week cycle work up to as heavy weight as possible
5-10 lbs heavier than last week for the prescribed reps/sets
2 reps shy of failure
2 reps shy of failure
Go to failure

LOAD
~Pause for 5
2-3 reps shy of failure seconds

2-3 reps shy of failure

2-3 reps shy of failure
1 rep shy of failure
2 reps shy of failure
2 reps shy of failure
2 reps shy of failure