Before you start. These programs are a general guide, not personal coaching, and nobody has assessed your health, injuries or experience. Warm up first, stop if anything hurts, and use a spotter on heavy pressing. If a movement is new to you, ask one of our coaches on the floor to watch your first set, that is what they are there for. Training is at your own risk under our terms.

Reminder. Leave a rep or two in reserve rather than training to failure on every set, especially on the barbell lifts. If your form breaks down, the set is over. Ask a coach if you are unsure about a movement.