Beginner strength and Toning

Embark on a transformative 12-week journey with our Beginner Strength and Toning program, designed specifically for those new to weight training. This comprehensive plan includes 36 sessions, each lasting around 60 minutes, focusing on muscle building and sculpting. You'll engage in a variety of exercises targeting all major muscle groups, using a full gym setup to maximize your results. Get ready to build strength, enhance your physique, and boost your confidence as you progress through each week!

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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

Bench Press (Dumbbell)

Pull-Up (Assisted)

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Plank

Upper body and core

Leg Press

Deadlift (Barbell)

Step-Up (Weighted)

Seated Hamstring Curl

Hip Thrust (Dumbbell)

Standing Calf Raise

Dead Bug

Lower body and core

Squat to Press (Dumbbell)

Chest Press (Machine)

Back Extension

Side Plank

Full body

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