Introduction to the Programme

Welcome to your first steps into the gym with our beginner programme, designed to guide you through your fitness journey with ease and excitement. This programme is your roadmap to personal success, offering updates every three weeks to introduce fresh exercises and ensure continuous progress. Aimed at preparing you for advanced levels after 12 weeks, we’re excited to support your growth and transformation.

This programme is designed to evolve with you, ensuring that by the end of the 12 weeks, you’ll have a newfound appreciation for training and a stronger, healthier physique. Remember, consistency is key, and every step you take is a step towards your goals.

Let’s get to work!

Programme details

In the initial phase of our beginner programme, you will start with basic machine exercises that will target each muscle of the body, getting familiar with the movements and build an understanding of the mind-muscle connection. For the first three weeks, you will focus on a single exercise per muscle group, which will set the foundation for adding a variety of exercises as you progress through the programme.

As you advance, we will introduce mobility exercises, such as walking lunges and dumbbell exercises like the shoulder press, to enhance your balance and form, thereby boosting your confidence and comprehension. Cardio sessions will commence at a gentle pace to ensure you’re not overwhelmed, but as you gain strength and stamina the intensity will increase allowing you to surpass your previous performance benchmarks. Approaching the programme’s conclusion, you’ll have shed the beginner label and be able to move on to the more experienced programmes. Challenging exercises, including push-ups and assisted pull-ups, will be incorporated to put your newfound strength to the test and to reflect on the remarkable progress you’ve made.

Workout Split

• Day 1: Shoulders, Triceps, and Quads

• Day 2: Chest, Biceps, and Hamstrings

• Day 3: Back and Cardio

Weeks 1-3:

• Begin with basic machine exercises, focusing on one exercise per muscle group.

• Emphasise the understanding of mind-muscle connections.

Progression:

• Gradually introduce more exercises per muscle group.

• Incorporate mobility exercises like walking lunges and dumbbell shoulder presses to enhance balance and form.

Cardio:

• Start with light cardio to build endurance without discouragement.

• Progressively increase intensity to challenge and improve your personal bests.

Advanced Stages:

• Introduce exercises like push-ups and assisted pull-ups to test your strength.

• Reflect on your journey as you transition from a beginner to an experienced enthusiast.

Supporting Materials:

• Upon purchase, receive a full video format of the programme and a comprehensive information page.

High Rep Range Strategy:

• Begin by finding the right weight for a 15-rep set, aiming for a challenging yet manageable load.

• As you gain strength, increase the weight with each reduction in reps, following a “drop set” approach.

• Keep track of the weights used for each set to monitor progress.

Frequency:

• The programme includes three sessions per week to optimize recovery and muscle growth.

• Tailor the frequency to your schedule, with the flexibility to train more often if time allows.

The reason the programme only includes 3 sessions are to ensure the following.

·       Optimized Recovery: With three sessions per week, the programme allows sufficient time for your muscles to recover and grow. This is crucial, especially for beginners, as it prevents overtraining and reduces the risk of injury.

·       Maximised Muscle Growth: The programme is designed to target different muscle groups effectively, allowing each group adequate rest between sessions. This approach promotes hypertrophy and strength gains.

·       Adaptation: Fewer sessions enable your body to adapt to the stress of exercise more efficiently. As your body becomes accustomed to the workouts, muscle growth and adaptation occur.

·       Practicality: A three-day workout split is more manageable for those with busy schedules, making it easier to stay consistent with the programme.

·       Personalisation: The programme caters to individuals with varying amounts of time to dedicate to fitness. Whether you have limited time or more flexibility, the programme can be tailored to your needs.

By focusing on quality over quantity, the programme ensures that each session is impactful and contributes to your overall fitness goals. This strategic approach to training frequency sets the foundation for sustainable progress and long-term success in your fitness journey.

Why Choose Our Programme?

• Personalized Progression: Our programme evolves with you, updating every three weeks to introduce new exercises and challenges, ensuring you never hit a plateau.

• Expert Guidance: Receive a full video format of the programme and a comprehensive information page to answer any queries, making your fitness journey smooth and enjoyable.

• Flexible Scheduling: With only three sessions per week, our programme fits seamlessly into your busy lifestyle, providing the perfect balance between training and recovery.

• High Rep Range Strategy: Discover the sweet spot in your workouts with our high rep range approach, designed to maximise muscle growth and strength gains.

• Long-Term Results: Transition from a beginner to an experienced gym enthusiast with a programme that not only changes your body but also instils a lifelong love for training.

Invest in your health and fitness with a programme that promises results, support, and a community of like-minded individuals cheering for your success.