Beginner Weightlifting Program
A structured 12-week program for beginners to safely and effectively start weightlifting, covering gym etiquette, basic exercises, nutrition, and supplementation, incorporating habit formation and psychological support.
Program Modules
Getting Started
Overcoming initial hurdles and preparing for your gym journey. This week focuses on building confidence and establishing a supportive environment.
First Gym Visit
OnceGuidance on your first trip to the gym, including advice on overcoming self-consciousness and interacting with other gym-goers. Remember, everyone starts somewhere!
Finding a Workout Partner (Optional)
WeeklyExploring options for finding a workout buddy or personal trainer for added support and motivation. This can significantly improve adherence.
Basic Workout Routine
A 4-day split focusing on fundamental exercises, designed for progressive overload. Track your progress and gradually increase weight/reps each week.
Workout A (Chest, Shoulders, Triceps)
WeeklyWarm-up: 5 minutes of light cardio and dynamic stretching. Exercises: Bench Press (3 sets of 8-12 reps), Incline Dumbbell Press (3 sets of 8-12 reps), Overhead Press (3 sets of 8-12 reps), Triceps Pushdowns (3 sets of 10-15 reps). Cool-down: 5 minutes of static stretching. Video Demonstration Link
Workout B (Back, Biceps, Legs)
WeeklyWarm-up: 5 minutes of light cardio and dynamic stretching. Exercises: Pull-ups/Assisted Pull-ups (3 sets of as many reps as possible), Barbell Rows (3 sets of 8-12 reps), Deadlifts (1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep - focus on form), Bicep Curls (3 sets of 10-15 reps), Squats (3 sets of 8-12 reps). Cool-down: 5 minutes of static stretching. Video Demonstration Link
Nutrition and Supplementation
Guidance on nutrition and recommended supplements to support muscle growth and recovery. Focus on consistency and making sustainable dietary changes.
Macronutrients: Protein Focus
Weekly 12xPrioritize protein intake (0.8-1g per pound of body weight) for muscle growth. Spread protein intake evenly throughout the day. Use a TDEE calculator to determine your caloric needs.
Supplements (Optional)
Weekly 12xConsider protein powder to supplement your protein intake and creatine for increased strength. Consult a healthcare professional before starting any new supplements.
Habit Formation & Psychological Well-being
Strategies for building long-term adherence, managing psychological barriers, and celebrating progress.
Habit Stacking
Weekly 12xLink workouts to existing routines to increase consistency (e.g., after breakfast, before work).
Self-Compassion & Setback Management
Weekly 12xPractice self-compassion; setbacks are normal. Focus on progress, not perfection.
What You'll Accomplish
- Learn basic weightlifting techniques and proper form.
- Develop a consistent 4-day workout routine.
- Understand fundamental principles of nutrition for muscle growth.
- Learn about the role of supplements in muscle growth (optional).
- Develop strategies for building long-term exercise habits.
- Develop coping mechanisms for psychological barriers to exercise.
Full program access + updates