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Workout Summary:

For each of these exercises do 3 sets of 10 reps.

Purposely use light weights that you know you can handle without too much struggle.

The most important thing at this stage is to be consistent with going to the gym and working all the major muscle groups.

So just start off light and increase the weights gradually over time. Strive to increase the weights by 5-10 pounds per week. And for the bodyweight exercises strive to get more reps each week.

With the exercises I want you to do “Jump Sets” where you alternate back and forth between agonist and antagonist muscle groups.

So do your 1st set of leg press, and then do your 1st set of bodyweight squats.

Then do your 2nd set of leg press, and then do your 2nd set of bodyweight squats.

Keep alternating them back and forth, resting 1-2 minutes between sets.

Do the same for the leg extensions and the leg curls.

And do the same with the standing calve raises and the hyper extensions.

Now if you happen to be working out at a very busy gym and can’t hold up 2 pieces of equipment at the same time, it’s ok to do all your sets for one exercise before moving on to the next one. But ideally try to do “Jump Sets” and work them back and forth.

You can see the first video, the Upper Body Workout at:

This will be the workout split:
Day 1: Upper Body Workout
Day 2: Rest
Day 3: Lower Body Workout
Day 4: Rest
Day 5: Repeat…

It doesn’t matter what days of the week you workout on. Just workout every second day and alternate between doing the upper body and lower body workouts.

You can progress in volume each week by adding an extra set, just like I’ve shown below:
Week 1 do 3 sets of each exercise.
Week 2 do 4 sets of each exercise.
Week 3 do 5 sets of each exercise.

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