As 2018 nears its end, the January gym rush looms on the horizon. However, membership and enthusiasm is only half the battle. Identifying an actually worthwhile free gym programme can be a taxing affair and often an expensive workout plan seem like the only alternative. Here are seem easy to use options.
It is important to note that any gym programme should be undertaken with medical supervision. The four listed here are purely focused on the process applicable in a safe training environment, it is worth consulting with a recognised and certified expert for warm-up practices, stretching and mobility, cardio as well as the naturally important caloric intake guidelines that should accompany any plan.
The Big Three
The foundation of any programme regardless of gender or ability. Suitable for those in a caloric surplus or deficit. Ideal for a beginner, someone wasting their time with an ineffective programme or an experienced trainer returning to the gym. The idea is simple: Bench, Squat, Deadlift. Three lifts, in a 5x5 pattern. I.E. Five sets of five reps. A day rest in between each day (Monday- Wednesday- Friday.) There are several informative videos on correct form for each lift, here are Dr. Mike Zourdos's videos on the squat, deadlift and bench press.
PHUL
For a beginner, the sheer volume of misinformation can be overbearing and distracting. PHUL is the most simple training protocol of them all. It is simply a Power Hypertrophy Upper Lower four-day split. An easy to follow outline is available here, from personal trainer and Muscle and Strength author Brandon Campbell.
Four days, five-seven exercises that incorporate both core lifts and accessory work. Staple.
Army Workout Plan
An immensely popular multifunctional plan that was initially released as a guide to help army recruits get a headstart. The programme charts out various week-by-week standardized training schedules as well as nutritional information. The guidebook is free and downloadable as a PDF. It is worth a read even if you are not going to utilise the workout plans as there is plenty of useful information in it.
You can access it here.
PHAT Free Gym Programme
Dr. Layne Norton is a renowned coach and pro natural bodybuilder/powerlifter. His YouTube series is full of informative videos on proper lifting technique as well as refuting common misconceptions and myths. He sat down with Simply Shredded and detail the entire workout plan from his PHAT plan, a power and hypertrophy five-day programme.
Each muscle gets worked 2x/week, it is easy to track and the reps and sets are detailed. However, it is designed for those familiar with higher frequency and volume workouts and thus not suitable for beginners.
