Complete this workout program for 4 to 6 weeks. While you will not necessarily get big or build maximum muscle mass, the purpose of this program is to prevent any injuries when you start the Lift Like A God workouts. For guys who are overweight or who have never trained in a gym before, this program prepares your body to train and builds the habit of going to the gym.
Movements such as chin-ups, pull-ups and push-ups will be difficult or impossible. That’s OK, it’s where everyone starts out. This program includes progressions – exercises which break up the final movement into simpler parts that you can train first. And then on the last day, you will test how many full pull ups you can complete. Training AMRAP means training to failure, but try to get a little bit further each time you come back to that exercise.
It doesn’t matter how you spread these 4 sessions out through the week – just listen to your body. If you only find time to complete 3 sessions in one week, throw away that week and start the next week with a fresh start. Once you have done this program completely for 4 consecutive weeks, then progress onto one of the 4, 5 or 6 days a week Lift Like A God programs.
Give yourself a few minutes rest in-between each exercise. Each day should take 45-60 minutes to complete, but never cut a day short. Stay as long as it needs to finish that days exercises and then try to take shorter rests the next time until you are regularly finishing the program in under 1 hour.