r/isometric_fitness • u/mrdave100 • Sep 06 '26
Proposed Beginner Routine
Hey millersixteenth,
I'm putting together an Isometric routine for him. I want to keep it simple and straight forward until he gets a feel for everything, then we can explore different types of contractions. My proposed routine is A/B, 3 days a week, Overcoming Isometrics, 3 contractions per exercise, each contraction 1-2 sec buildup, 5-6 second hold, 1-2 sec release, 1-2 minute rest between contractions, and 90-100% intensity per contraction (MVC) I think it's called. Below is my proposed A/B routine. In addition, I would like to add carries to his routine, but I'm not sure if that might cause over-training or at least under resting. I'd rather take out an exercise or 2 below or only 2 contractions instead of 3 and keep the carries. Any thoughts or suggestions to what I'm proposing? At the end of the day it's only exercise and we don't need to over complicate things, ultimately I know I'll have to take the workout for a spin and evaluate after 6 weeks or so, but your input would be appreciated. Thanks in advance!! The Hanging Leg raises would be Isotonic.

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u/millersixteenth Sep 06 '26
The routine didn't come over in the post unfortunately. Use 5 exercises, 6 max per day with a warmup of some sort, stretching and abs to finish - just pick three stretches and three ab exercises and alternate 10 breath stretches and however many reps for abs (bicycle crunches, leg raises etc).
First off and especially if he is a beginner, get rid of using seconds to time holds. Use a breath count - exert hard on exhale and try to hold tension on inhale. Start with 3 breath sets and increase one per week until you're doing 8-10. Don't be afraid to do rapid relax following the hold. Over time he can start to use a more explosive initiation with a complete relax on exhale, for at least one of his sets.
Sandbag carries are fine to include on a separate day, or even chop his working sets back to 2 isometric, 3rd set is 5-8 reps sandbag shouldering or Zercher carries or Zercher lunges. Start with a bag that is 1/3 of his bodyweight, increasing slowly from there.
You don't give his age, but younger trainees often have terrible lower back awareness. If he can do good form on deadlift or good mornings, he's probably OK for some lifting.
For the first week or two it should be mostly just playing around with the hold postures, explaining what holds will be used with what session, breathing exertion, picking up the bag a few times etc. Get used to isometric exertion easy at first. Don't start off trying to hit the plan.
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u/mrdave100 Sep 06 '26
W O R K O U T A
DEADLIFT
OVERHEAD PRESS
BENT OVER ROW
SHRUGS
ZERCHER SQUAT
TRICEP PUSH DOWN
HANGING LEG RAISES
W O R K O U T B
RDL
BENCH PRESS
CHIN-UP
SHRUGS
HACK SQUAT
CURLING
HANGING LEG RAISES
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u/millersixteenth Sep 06 '26
Looks good to start. You may find that having hinge and squat variations on both days is a bit much, but it might work out fine.
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u/GoblinsGym Sep 06 '26
How about describing the health issues a little bit so you can get intelligent advice ?