MODEL 1: NEWBIE TO INTERMEDIATE

**MODEL 1: NEWBIE TO INTERMEDIATE** is a comprehensive 12-week program designed to elevate your fitness journey from beginner to intermediate levels. With a commitment of just 7 days a week, you'll engage in a balanced mix of strength training and cardio, targeting all major muscle groups. Each session includes detailed exercises like the Bench Press, Squats, and Romanian Deadlifts, ensuring you build strength and endurance effectively. Get ready to transform your body and boost your confidence with this structured approach to fitness!

Weekly linear progression resetting every 12 weeks (weights)

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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

Walk

MONDAY REST 

Bench Press (Paused)

V-Handle Tricep Pushdown (Cable)

Underhand Lat Pulldown

Bicep Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

TUESDAY UPPER BODY 

Leg Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Lat Pulldown

Dumbbell Row

WEDNESDAY LOWER BODY + BACK 

THURSDAY REST 

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Push Up

FRIDAY PUSH DAY

Lat Pulldown (Close Grip)

Seated Row (Cable)

Bicep Curl (EZ Bar)

SATURDAY PULL DAY 

SUNDAY REST 

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