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Greetings, freaks!! I’ve been receiving some messages from beyond the grave that perhaps some of you (no offense.. this time) may not be up to par, fitness level-wise, to go forth and spend an hour or 2 flirting with a Death Comes Lifting certified workout. Let alone follow one of our Monster Maker or Night Of The Lifting Dead programs. Well, to that I say two things.. 

      1, you’re being a weak member of the lifting dead army. There is a difference between being physically incapable of enduring a workout and pushing yourself to the grave.. which is what we try to get you, us, and all witches, zombies, werewolves, and deadites alike to do with these workouts. They’re not easy nor are they meant to be. If you follow our workouts as prescribed they will HURT. Period. It doesn’t matter who you are, what music you listen to, what spells you conjure or what type of blood you drink. That being said.. 

     2, Fair enough. You’re a beginner. None of my above retaliation applies to you. You look at these zombie slaying workout plans like “I don’t even know what this means, where to begin, or if I can even get out of my grave without throwing my bones out of whack.” Yeah, that was you talking. If you’re actually not being a bitch of a lesser evil entity than I’ve imagined you, I’m creating this BEGINNER WORKOUT PROGRAM. Just for you. And the best part about it, it costs just as much as the price of death.. FREE!! Just pay with your life!!

     Imagine this for a prince or princesses of darkness and evil - not the full fledged undead kings we (wrongfully, self-self-righteously) presume ourselves to be (but we’ll take it)… and thats totally COOL. As a corpse. This program is for Level 1, like you freaks that kind of workout regularly, but not really. Or you used to go to the gym but the occult called you to do other things we can no disclose at this time with your time and you just haven’t made it back to the gym. Or you workout but much like the living dead wander aimlessly without any real purpose but to get that blood to drink brains to feast upon after your “workout.” This is for you and the undead lifting lords have come to your muscle building fat burning positive mental attitude iron pumping heavy metal banging therapy rescue in disguise of The Apprentice of Evil… beginner's lifting program. 

 PLOT TWIST: this isn’t just for beginners. I know because I personally have been doing this as I scribed it for you freaks, and it kicked my undead white ass all over the gym. The only difference between beginners and more advanced lifters is the seasoned lifting dead will utilize more weight, probably shorter rest periods, and more sets. Without getting into too much ridiculous detail that you probably don’t really care about anyways; the idea of this program is to superset (one exercise right after another with no rest in between) an upper body exercise with a lower body exercise, because we’re bloodthirsty and gore obsessed, to pump blood throughout all your extremities, and tearing up the muscle fibers efficiently throughout your entire body. Then we will also hit CORE at the end, because we all need that, dead or alive. CONVENIENTLY, there’s a whole mess of an article in the obituaries that more than covers (in maggots) that subject. AS WELL AS THE WARM UP that you absolutely cannot ignore like your parents ignored you or you wouldn’t be reading this site. 

     You will be working in a higher rep range (15-25) for not only because you aren’t strong enough (yet) to throw around the super heavy weight, but more importantly, to establish a mind muscle connection. Yes, like some Dracula type business. Mind-muscle connection is something that can’t be explained or taught too well, you just have to feel it, much like a vampire transformation… and that comes from practice. Think of these reps as practice. Like, you are practicing working out, literally. You are a beginner and as they always say because it’s true practice makes perfect. Through practice, high reps, consistency, proper technique, and functional movements, you will earn your seat upon dark throne of fitness. Not to mention, doing it the correct way to avoid injury or anything else. Death Comes Lifting recommends 2 sets of each superset for beginner’s purposes. 

     As you progress and you feel the need to make it 3 or 4, please do so! But, start original zombie paced slow and pay attention to the signals your body is sending you... yeah, now we’re on some White Zombie mind control type business. For intermediate lifers that want to give this a shot (and you should) I would start the first week with 3 sets and assess from there. Advanced lifters (who should also do this), you know where you stand and what you can handle. I would still start with 3 sets.. if you are using heavy enough weight and not taking too long of a rest period, it should work. Increase to 4, and then even 5. If you do 6, I satanically salute you. Without further ado… Here we go, children of the night… what weights they lift!



A1. Dumbbell Standing Shoulder Press

A2. Goblet (or bodyweight) Squat

B1. Dumbbell Bent Over Row

B2. Dumbbell Lunge

C1. Dumbbell Chest Press

C2. Dumbbell Deadlift 

D1. Forearm Plank 30 seconds

D2. Lying Leg Lift

A1. Barbell Bench Press

A2. Barbell Front Squat

B1. Barbell Reverse Grip Bent Over Row

B2. Barbell Deadlift

C1. Barbell Standing Overhead Press

C2. Leg Press

D1. Cable Wood Chop

D2. Side Plank -15 seconds per side

A1. Single Arm Dumbbell Row

A2. Barbell Back Squat

B1. Incline Dumbbell Bench Press

B2. Single Leg Dumbbell Deadlift

C1. Shoulder Lateral Raises 

C2. Barbell Reverse Lunges

D1. Abmat or Swiss Ball Sit-Ups

D2. Hollow Hold -30 seconds



A1. Incline Barbell Bench Pres

A2. Front Squat

B1. Lat Pulldown

B2. Kettlebell Swings

C1. Single Arm Dumbbell Shoulder Press

C2. Single Leg Dumbbell Stiff Legged Deadlifts

D1. Reverse Crunches

D2. Straight Arm Plank- 30 sec

A1. Standing Dumbbell Overhead Press

A2. Barbell Deadlift

B1. Barbell Rows

B2. Leg Press

C1. Flat Bench Dumbbell Chest Flyes

C2. Walking Lunges

D1. Side Plank -15 seconds/side

D2. Russian Twists

A1. Assisted Pull-up 

A2. Barbell Back Squat

B1. Pushups (if necessary add weight or go on your knees)

B2. Split Squat (bodyweight or goblet)

C1. Barbell Cleans 

C2. Barbell Reverse Lunges

D1. Abmat or Swiss Ball Sit-Ups

D2. Hollow Hold -30 seconds



A1. Dumbbell Push Press

A2. Single Leg Kettlebell Stiff Legged Deadlift 

B1. 1 Arm Kettlebell Row

B2. Wall-Sit 1 minute 

C1. Barbell Bench Press

C2. Box Squat

D1. Pallof Press

D2. Lying Leg Lift

A1. Assisted Pull Up

A2. Goblet Squat

B1. Dumbbell Skull-Crushers

B2. Hamstring Curl (dumbbell or machine)

C1. Dumbbell Alternating Bicep Curls

C2. Walking Lunges

D1. Decline Sit-Up

D2. Plank- 45 seconds

A1. Incline Dumbbell Fly

A2. Barbell Back Squat

B1. Inverted Rows

B2. Leg Extension Machine

C1. Lateral Raises

C2. Single Leg Swiss Ball Hamstring Curls

D1. Side Plank

D2. Roman Chair Leg Lifts (or standard issue lying leg lifts)



A1. Barbell Bench Press

A2. Dumbbell Split Squat

B1. Reverse Grip Assisted Pull Up

B2. Sled Push (or walking lunges)

C1. Alternating Kettlebell (or DB) Snatch

C2. Box Jump

D1. Med Ball Side Throw (against wall)

D2. Weighted Sit Up

A1. Alternating Kettlebell Cleans

A2. Double Kettlebell Front Squat

B1. Seated Dumbbell Arnold Press

B2. Romanian Deadlift

C1. Cable Row Machine 

C2. Seated Hamstring Curls

D1. Side Plank 30 seconds per side

D2. Straight Arm Plank -1 minute

A1. Assisted Pull Up

A2. Barbell Back Squat

B1. Single Arm Dumbbell Chest Press

B2. Single Leg Leg Press

C1. Hammer Curl Standing on Bosu Ball

C2. Goblet Box Squat

D1. Mountain Climber w/ Push Up

D2. Hollow Hold- 45 seconds



A1. Dips (bodyweight, weighted if you can do more than 25)

A2. Reverse Lunge w/ Med Ball Rotation

B1. Lat Pulldown

B2. Cable Stiff-Legged Deadlifts

C1. Single Arm Kettlebell Press

C2. Box (or bench) Side Step Up

D1. Plank -1 min 15 seconds

D2. Hanging Leg Raise

A1. Barbell Snatch

A2. Overhead Squat (super light! PVC Pipe or bodyweight if necessary)

B1. Bent Over Reverse Grip Barbell Row

B2. Weighted Box Step Up

C1. Incline Dumbbell Flyes 

C2. Seated Hamstring Curl

D1. Ab Wheel Roll Out

D2. Dragon Flag

A1. Close Grip Lat Pulldown

A2. Front Squat

B1. Rear Delt Bent Over Reverse Flyes 

B2. Split Squats

C1. Close Grip Bench Press

C2. GHD or Back Extension

D1. Kneeling Cable Crunch

D2. Side Plank -45 seconds



A1. Dumbbell Thrusters

A2. Kettlebell Swings 

B1. Assisted Pull Up

B2. Single Arm Single Leg Kettlebell Deadlifts

C1. Low to High Cable Crossover

C2. Goblet Squat 

D1. Forearm Plank 45 seconds

D2. Straight Arm Plank 45 seconds

A1. Single Arm DB Row

A2. Sumo Deadlift

B1. Incline Barbell Press

B2. Leg Press

C1. Barbell Cleans  

C2. Assault Bike Sprints (or regular bike w/ high tension - 30 seconds)

D1. Cross-body Crunches 

D2. Hollow Holds -1 minute 

A1. Floor Press

A2. Turkish Get Ups (10/side - light)

B1. Inverted Row

B2. Back Squat

C1. Barbell Bicep Curls

C2. Bosu Ball Squats 

D1. Side Plank- 1 min

D2. Cable Wood Chop



A1. Barbell Push Press

A2. Sled Push 

B1. T-Bar Row

B2. Jump Rope

C1. Decline Chest Press

C2. Barbell Walking Lunges

D1. Pallof Press

D2. Decline Sit Up

A1. EZ Bar Skull Crushers

A2. Deadlift

B1. Neutral Grip (Assisted) Pull Ups

B2. Med Ball Slams

C1. Alternating Kettlebell Cleans  

C2. Plyo Lunges

D1. Hanging Leg Raises

D2. Plank -1 min 15 sec

A1. Dumbbell Bicep Curl to Arnold Press

A2. Russian Kettlebell Swings

B1. Feet Elevated Dumbbell Fly

B2. Dumbbell Deadlift

C1. Dumbbell Pullover

C2. Single Leg Pistol Squats (Assisted w/ band, rings, or TRX)

D1. Russian Twists

D2. Side Plank



A1. Kettle Bell Snatches

A2. Back Squat 

B1. Single Arm KB Overhead Press

B2. Single Arm KB Swing

C1. Reverse Grip Lat Pulldown

C2. Reverse Lunge w/ Med Ball Rotation

D1. Plank

D2. Kneeling Rope Cable Crunch

A1. Incline Dumbbell Press

A2. Deadlift

B1. Barbell Row

B2. Leg Press

C1. Barbell Cleans

C2. Med Ball Slams

D1. Birddogs 

D2. Hanging Leg Raises

A1. Pull Ups

A2. Back Squat

B1. Pushups

B2. Dumbbell Romanian Deadlift

C1. Barbell Thrusters

C2. Kettlebell Swings

D1. Forearm Plank

D2. Straight Arm Plank

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