Muscle & Strength Building
For Beginners
This program is designed for beginners starting their first-ever resistance training routine.
Everyone starts somewhere, and this program will ensure you start right and lay a solid foundation of muscle and strength.
The Overview
The Goals
Increase muscle mass and strength in 12 weeks.
The Science
Muscle and strength gains are achieved through the gradual introduction of resistance training, progressive overload, and multi-joint movements.
The Program
Structure: 12 weeks, 3 phases.
Level: Beginner
Equipment: Pair of dumbbells, ideally adjustable.
Average Daily Time Commitment: 45 mins
The Goals
The goal of this program is to increase muscle and strength using a 12-week, 3-phase progressive system that:
PROGRESSIVELY OVERLOADS: Intensity, volume, and variety builds.
USES MULTI-JOINT MOVEMENTS: Mobility and strength work are separated for upper and lower body.
GRADUALLY INTRODUCES RESISTANCE TRAINING.
The Science
Gradual Introduction Of Resistance Training
Gradual Introduction To Not Overwhelm The Body Or The Mind.
Progressive Overload
Weight Increases And Movement Variety Is Increased Throughout The 3 Phases To Facilitate Muscle Growth.
Multi-Joint Movements
Compound, Multi-Joint Movements Are Used To Condition The Body To Be Used As A Whole, Promoting Functional Strength.
The Program
Muscle & Strength Building For Beginners (12 Weeks)
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Each workout uses multi-joint movements to build muscle in the upper and lower body.
The program consists of different routines every four weeks, lasting for a total of 12 weeks.
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Monday: Full Body 1
Tuesday: Cardio or Rest
Wednesday: Cardio or Rest
Thursday: Full Body 2
Friday: Cardio or Rest
Saturday: Optional accessory workout
Sunday: Cardio or Rest
Muscle & Strength Building
For Beginners
RESULTS
By the end of the 12 weeks, you will have laid a solid foundation of muscle and strength in a safe, sustainable, and not overwhelming manner.
This program primes the body to go into more advanced work in muscle and strength training.
