Jas’ 4 week starter

Embark on a transformative journey with Jas’ 4 Week Starter program, designed specifically for beginners and novices looking to build strength and sculpt their physique. Over the course of 16 sessions, you'll engage in a balanced mix of upper and lower body workouts, focusing on key muscle groups through a variety of dumbbell and machine exercises. Each 60-minute session combines effective movements like the Dumbbell Chest Press, Hip Thrusts, and Single Arm Rows to ensure you develop a solid foundation in strength training. Get ready to unleash your potential and make lasting progress!

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Week 1

Week 2

Week 3

Week 4

Dumbbell Chest Press

Standing Shoulder Press (Dumbbell)

Incline Dumbbell Chest Press

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Tricep Kickback

Upper A

Hip Thrust (Barbell)

Leg Press

Glute Kickback (Cable)

Leg Extension

Hip Abductor (Machine)

Romanian Deadlift (Dumbbell)

Lower A

Single Arm Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Chest Supported Row (Dumbbell)

Upper B

Leg Curl

Sumo Deadlift (Dumbbell)

Hyperextension

Step-Up (Weighted)

Lower B

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