Strength Training for Beginners

Wenning Strength

Coach

Matt Wenning

Are you tired of staring at your reflection, wishing for a more muscular, toned physique? Have you found yourself watching the rippled people around you in the gym, wondering if you could ever achieve such sculpted perfection? Spoiler alert: You CAN, and this program will show you the way.

Each exercise is accompanied by detailed video tutorials, ensuring you master proper form and technique every step of the way. You'll be learning directily from Matt Wenning, a world-champion powerlifter.

Stay with us and, over time, you'll watch your reflection transform as you progress through each phase of the program. With both phases designed for simplicity and effectiveness, you'll have a top-notch experience, so long as you follow the instructions carefully.

Save your money on expensive, clock-watching personal trainers. Let's start building your better body.

$45

Get Strength Training for Beginners

Features

Coaches At Your Fingertips

Our coaches, along with our active community, are here to help you through the programming.

Programming 6 days per week

Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.

Video Demonstrations and Explanations

Matt Wenning showcases and explains every exercise through instructional videos.

Committed Community

A vibrant community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Straight Bar // Dumbbells // Bench // Resistance Bands // Plates // Foam Roller // Kettlebells

Recommended

Weightlifting Belt // Box or Bench // Pull-up Bar // Exercise Mat // Ankle Weights // Lat Pulldown Machine // Rope Attachment for Cable Machine

Sample Week

Week 1 of 24-week program

Sunday

DAY 1: MAX EFFORT LOWER

Dynamic Mobility (Warm-Up)

@ 10:00

Glute Bridges

3 x 20

Hamstring Curl(s)

3 x 20

Barbell Squat

8 x 5

Sumo Deadlift

5 x 5

45 Degree Back Extension

Decline Situps

2 x 10

Glute Bridges

Monday

DAY 2: MAX EFFORT UPPER

DB Internal External Rotation

@ 10:00

Rear Delt Rows

3 x 25

Tricep Pushdowns

3 x 20

Lat Pulldowns

3 x 20

Bench Press

5 x 5

Board Press

Single Arm DB Row

3 x 10

DB Tricep Extension

Foam Rolling

@ 10:00

Tuesday

DAY 3: RECOVERY

Foam Rolling

@ 20:00

Walk.

@ 20:00

Wednesday

DAY 4: OFF

REST

Thursday

DAY 5: DYNAMIC LOWER

Dynamic Mobility (Warm-Up)

@ 10:00

Sled Drags

4 x 50

Speed Squats

10 x 3

Barbell Squat

10 x 3

Speed Deadlift (Speed Pulls)

6 x 3

Good Mornings

Lying Band Curls

Hanging Leg Raises

Seated Calf Raises

Friday

DAY 6: DYNAMIC UPPER

DB Bench Press

4 x 25

Lat Pulldowns

4 x 15

Bench Press

8 x 3

DB Tricep Fold-Ins

Band Rear Delt Pull Aparts

3 x 25

Forearm Work

@ 5:00

Lateral Raises

Saturday

DAY 7: GPP & RESTORATION

KB Swings

3 x 30

Hot tub

@ 15:00

Stretch Upper

@ 20:00

Foot Ice bath

Coach

More from Wenning Strength

Matt Wenning

Matt Wenning is a 3 time world champion powerlifter. He has directed over 6000 troops in strength, conditioning, and wellness for the U.S. Army including Infantry and Ranger Divisions.

Start Your Journey to Real Strength

With Matt Wenning guiding you, you'll be well on your way to transforming your body and growing bigger, stronger muscles! He has helped so many people achieve greatness. Are you next?

Get Strength Training for Beginners

FAQs

I’m new to the program, where should I start?

We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!

I see the term “meso” a lot. What does that mean?

This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.

Should I know my 1-rep max for squat, bench, and deadlift?

We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).

What does RPE mean and how do I implement it into my workouts?

The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.

How should I warm-up / cool down?

Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.

What does a standard training week entail?

Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).

What if my schedule doesn't permit me to train four days a week?

Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.

How much recovery time should I allow between each training session?

To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.

What are tempos?

A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.

Can you help me track my diet & nutrition

Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.

The Proof