Program Description
**The Beginner** is a comprehensive 12-week program designed to ease you into strength training with a focus on bodyweight fitness and muscle sculpting. With 36 sessions spread across three training days each week, you'll engage in a variety of exercises like Goblet Squats, Push-Ups, and Bent Over Rows, ensuring a balanced full-body workout. Perfect for beginners, this program requires minimal equipment and can be done in a garage gym, making it accessible and effective for anyone looking to build a solid foundation in fitness. Get ready to transform your body and boost your confidence! 📈 Progression (After 3–4 Weeks) • Add 5 lbs to dumbbells • Increase reps by 2–3 • Add 5–10 minutes of cardio Weight-Loss Tips for Beginners ✔️ Focus on consistency, not perfection ✔️ Strength training = better fat loss than cardio alone ✔️ Protein at every meal helps with fat loss & toning ✔️ Drink plenty of water ✔️ Progress comes in weeks, not days
Program Overview
- LevelBeginner
- GoalBodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJan 20, 2026 01:38
- Last EditedJan 20, 2026 02:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.5%
Abs
13.2%
Quadriceps
11.7%
Hamstrings
10.2%
Triceps
5.9%
Front Delts
5.9%
Upper Back
5.9%
Stretching
4.9%
Adductors
2.9%
Chest
2.9%
Lats
2.9%
Middle Delts
2.9%
Other
2.9%
Lower Back
2.9%
Calves
2.9%
Abductors
2%
Biceps
1.5%
