SATS

The road to being healthier has begun and here is the workout schedule I followed in the gym for the first four weeks on my road to being healthier.

I’ve been meaning to post my training schedule that I followed for the first four weeks but I’ve not had the time. Until now.

This schedule is for anyone who is starting to train for the first time or if you’re just getting back into training after a long lay-off, like myself.

The schedule is designed to train the whole body 3 times a week with a days rest between gym sessions. On the days off it is a good idea to be active by going out for a long walk or anything else that elevates your heart rate.

Sundays should always be a day off from exercise to allow the body to heal and recover to avoid injuries.

The First Week

The first week is purely about waking the body up to the idea of training. You can expect to be quite sore but this is normal and it won’t be as bad from the second week onwards.

Exercise Name Reps/Time Rest Muscle Trained
Treadmill Walking 20 mins 60s Cardio (Warm Up)
Bench Press Machine
Shoulder Raise Machine
Seated Row Machine
Barbell Curl
Triceps Pushdown with V-Bar
Leg Extensions
Seated Leg Curls
Standing Calf Raises
Ab Crunch Machine
1×15 reps
1×15 reps
1×15 reps
1×15 reps
1×15 reps
1×15 reps
1×15 reps
1×20 reps
1×20 Reps
60s
60s
60s
60s
60s
60s
60s
60s
60s
Chest
Shoulders
Back
Biceps
Triceps
Quads
Hamstrings
Calfs
Abdominals
Static Bicycle 10 mins n/a Cardio (Warm Down)
  • Cardio should be performed at a level where you are breathing heavily without feeling that you are gasping for air. If the treadmill has a heart monitor try to have your pulse at around the 130-140bpm range.
  • The weight you should use for each exercise should be enough to make it difficult to perform 15 repetitions. If you can only manage 12-15 it is fine but if you find the weight is too easy, continue lifting until you reach failure.
  • The static bicycle should be performed at a moderate pace with your pulse hovering at the 110-120bpm range. This exercise is intended to help you cool down actively rather than just stopping cold.
  • If you want to you can do some light stretching. Stretching is good to help combat muscle soreness.

Weeks Two to Four

This phase is more about working your muscles and taxing them more. Ideally, by the end of week four, you will know your ideal weight for each exercise so you find it difficult to perform both sets.

Remember: You do not have to have the same weight for each set. It is quite usual to have a lighter weight for the second set because the first set should tire the muscle out.

Exercise Name Reps/Time Rest Muscle Trained
Treadmill Walking 20 mins 60s Cardio (Warm Up)
Bench Press Machine
Shoulder Raise Machine
Seated Row Machine
Barbell Curl
Triceps Pushdown with V-Bar
Leg Extensions
Seated Leg Curls
Standing Calf Raises
Ab Crunch Machine
2×15 reps
2×15 reps
2×15 reps
2×15 reps
2×15 reps
2×15 reps
2×15 reps
2×20 reps
2×20 Reps
60s
60s
60s
60s
60s
60s
60s
60s
60s
Chest
Shoulders
Back
Biceps
Triceps
Quads
Hamstrings
Calfs
Abdominals
Static Bicycle 10 mins n/a Cardio (Warm Down)
  • As with week one, the treadmill should be walking at a brisk pace without running. By week four I was walking comfortably at 6 km/h for 20 minutes and was even having spurts of walking at 7 km/h for interval training.
  • You should rest for 60 seconds between sets to allow the muscle to recover for the next set.
  • As with week one, the static bicycle is intended to help cool you down actively.

From week four is where the fun begins.

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