The Beginner

**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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Warm up
March in place 10 reps each leg
Arm circles 30sec
Body weight squats 15reps
Bird dogs 20 rep

Goblet Squat

Push Up

Bent Over Row (Dumbbell)

Glute Bridge (Band)

Standing Shoulder Press (Dumbbell)

Walk

Full Body

Lateral Banded Walk

90/90 Hip Flow

Clamshells (Band)

Cardio & Core

Warm up 
Walking lunges 10 each leg
Glute bridge 15 reps


Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Reverse Lunge (Bodyweight)

Glute Bridge (Dumbbell)

Standing Calf Raise

Lower Body & Glutes

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