13 reviews for It All Starts Here
Are you are new lifter looking to get strong? It All Starts Here is the perfect beginner powerlifting program to get you started on your journey!
Program Variations
4 Week Program: The first block with primary compound lifts at 5 reps per set. Intensity gradually increases week over week. This is great if you just want to commit for 4 weeks.
12 Week Program: The full 3 blocks, with each block at 4 weeks long. Block 1 has primary compound lifts at 5 reps per set, Block 2 at 4 reps, and Block 3 at 3 reps.
Important Notes
Warm up properly before each workout. Recommended warmup would be 5-10 minutes of light cardio (walking on 2-4% incline, rowing at an easy pace, assault bike at al easy pace), dynamic movements related to the muscle groups being hit, and starting each lift with just the bar and progressing up toward top sets.
Start with the lower end of the percentage ranges and RPE, especially for the 1st week of each block. The final week of each block should be the hardest week, but below an RPE 10
Rest 2-3 minutes between sets for main lifts, 1-2 minutes for accessories.
You can repeat this program for as many cycles as you want!
Understanding RPE (Rate of Perceived Exertion)
Every exercise in this program will include an RPE target, which you will use to determine what weight to choose for each set.
RPE 7: You could do 3 more reps
RPE 8: You could do 2 more reps
RPE 9: You could do 1 more rep
RPE 10: Maximum effort, couldn't do any more reps
Rest and Recovery
Allow for rest days between workouts. Listen to your body and take additional rest if needed. If you're consistently hitting RPE 9-10 on your working sets, consider deloading for a week by reducing weight to 60-65% 1RM (RPE 5-6)
Woman, 29
3 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
This program was a great way to get back into the gym, get familiar with equipment, and work on my strength goals! Loved the short length of workouts - 30 min or less. Overall this program really helped me start to be consistent in the gym. Some muscle gains, nothing crazy, but really helpful for practicing a workout split, consistency in the gym, and getting practice with strength and weight training.
Allison Kende
Woman, 223 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I would just replace the body weight pull-up with lat pulldowns (still leaving the option to swap the workout) since I assume a lot of beginners won’t have the strength to perform an unassisted pull up.
Amelia
Woman, 243 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Getting back into lifting after years and this is helping me so much! I made unexpected gains and I've seen so much improvement in 4 weeks.
Woman, 27
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Loved it! Will probably complete the 12 week program soon!
Heather B.
Woman7 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
I used this program to transition back into powerlifting from six months of bodybuilding style workouts. Life was not able to be as consistent as I would have liked to see so my workouts had to be modified or at times interrupted for days on end. That stalled my progress but this program still showed great results for the work I put into it 
Man, 25
9 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Solid program lots of basic strength movements
Randy Butler
Man, 413 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good basic strength program. Kind of wish every 4-6 weeks things changed but as a basic program it works.
Grace P.
Woman, 225 weeks complete
7 years of prior experience
Less than expected strength gains
Less than expected muscle gains
More exercises to help increase strength
Toree L.
Woman, 223 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
It’s a good program
Patricia B.
Woman3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Very easy to set up and follow. I was able to complete within my desired time frame (20 to 30 minutes).