Black-Box Beginner Strength Program
For the beginner lifter, creating a well-rounded strength program can be intimidating. To take some of the stress off your fitness journey, the team at Spider Chalk designed a free 4-week strength program to set a foundational level of strength for any athlete. We call it Black Box Strength Program.
There are three rules for this program:
1. Don't add or change anything about the program for 4 weeks.
2. Test your 1 rep max before starting or pick a reasonable weight.
3. Lift 3-4 times a week. If you lift 3x a week, do 2 lifts in 1 day.
NEVER lift less than 3x a week (ie. don't do all 4 lifts on the same day).
You can perform this program pre-season or in-season, and you can work it around your running, biking, swimming, or sports training.
After the 4-week cycle is complete, you can either increase your 1RM or simply add 5 lbs to each lift each week.
Here is the Black Box Strength Program, a four-week powerlifting strength program that can help to increase your strength and power:
Week 1:
- Monday: Squat - 3 sets of 8 reps at 75% of 1RM
- Tuesday: Bench press - 3 sets of 8 reps at 75% of 1RM
- Wednesday: Rest
- Thursday: Deadlift - 3 sets of 8 reps at 75% of 1RM
- Friday: Rest
- Saturday: Overhead press - 3 sets of 8 reps at 75% of 1RM
- Sunday: Rest
Week 2:
- Monday: Squat - 3 sets of 6 reps at 80% of 1RM
- Tuesday: Bench press - 3 sets of 6 reps at 80% of 1RM
- Wednesday: Rest
- Thursday: Deadlift - 3 sets of 6 reps at 80% of 1RM
- Friday: Rest
- Saturday: Overhead press - 3 sets of 6 reps at 80% of 1RM
- Sunday: Rest
Week 3:
- Monday: Squat - 3 sets of 4 reps at 85% of 1RM
- Tuesday: Bench press - 3 sets of 4 reps at 85% of 1RM
- Wednesday: Rest
- Thursday: Deadlift - 3 sets of 4 reps at 85% of 1RM
- Friday: Rest
- Saturday: Overhead press - 3 sets of 4 reps at 85% of 1RM
- Sunday: Rest
Week 4:
- Monday: Squat - 3 sets of 2 reps at 90% of 1RM
- Tuesday: Bench press - 3 sets of 2 reps at 90% of 1RM
- Wednesday: Rest
- Thursday: Deadlift - 3 sets of 2 reps at 90% of 1RM
- Friday: Rest
- Saturday: Overhead press - 3 sets of 2 reps at 90% of 1RM
- Sunday: Rest
Remember to warm up properly before each workout and to listen to your body. It is also important to follow a balanced and nutritious diet to support your training and recovery.
Want More Volume? Add Accessory Lifts!
Here are some accessory lifts that can be added to the Black Box Powerlifting Strength Program to help improve strength and power:
- Pull-ups: 3 sets of 8-12 reps
- Incline dumbbell bench press: 3 sets of 8-12 reps
- Romanian deadlift: 3 sets of 8-12 reps
- Barbell hip thrust: 3 sets of 8-12 reps
- Tricep dips: 3 sets of 8-12 reps
- Bicep curls: 3 sets of 8-12 reps
- Plank: 3 sets of 30-60 seconds
These lifts can be added to the program on the rest days or as an additional workout on lifting days. Remember to start with a reasonable 1RM for all lifts and a light weight for accessory lifts. Gradually increase the weight as you get stronger. It is also important to focus on proper form and technique to avoid injury.