Full body beginner

Program Description

Kickstart your fitness journey with the Full Body Beginner program, designed for those new to strength training. Over the course of one week, you'll engage in three workouts that blend cardio and strength exercises, targeting all major muscle groups. Each session includes a mix of bodyweight movements and machine exercises, ensuring a balanced approach to building strength and endurance. Get ready to develop a solid foundation and boost your confidence in the gym KEY TERMS: ⸻ 🔁 Reps (Repetitions): A rep is one complete movement of an exercise. For example, one full squat up and down = 1 rep. • Used to count how many times you perform a movement in a set. ⸻ 📊 Rep Range: This refers to the target number of reps you’re aiming for in a set ⸻ 🧠 RPE (Rate of Perceived Exertion): RPE is a scale from 1 to 10 that tells how hard a set feels — based on how many more reps you could have done. RPE Meaning 10 Max effort, no reps left 9 1 rep left in the tank 8 2 reps left 7 3 reps left 6↓ Easy, warm-up level Think of RPE as auto-regulating your training intensity. ⸻ 📈 RPE Range: This is the target intensity window for a set or workout. For example: • RPE 7–8: Push yourself but stay 2–3 reps from failure — good for volume training or deloads. • RPE 8–9: Close to failure — ideal for building strength and muscle efficiently. • RPE 9.5–10: Max effort — use sparingly, often in testing or powerlifting. ⸻ 🧠 Summary Tip: RPE + Rep Range = Smart Training Example: • “3 sets of 8 reps at RPE 8” = Do 8 reps per set using a weight that leaves 2 reps in reserve (you could have done 10 if you pushed). This method helps you train intelligently, avoid burnout, and make steady gains.

Program Overview