GROUND ZERO GAINS

The Purpose of Ground Zero Gains:
This program is designed to help beginners and novices build muscle as efficiently as possible without wasting years spinning their wheels. It's what I wish I knew when I first started—no fluff, no overcomplicated BS, just a proven 3-day full body system that focuses on what actually matters:
Simplicity - Easy to understand and follow, even with zero experience
Overload Potential - Progressive improvement built into every session so you're always getting stronger
Accessibility - Minimal equipment needed. If you've got dumbbells and a bench, you can get jacked
This isn't about fancy exercises or Instagram workouts. It's about building a foundation that actually works for people with limited space, limited time, and real-life constraints. Whether you're starting from scratch or helping a friend get their first gains, this is the blueprint.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Feet Up Db Bench Press

Bent Over Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

One Arm Preacher Curl (Incline BenchI)

Lying Side Lateral Raise

Step-Up (Weighted)

Neck Work

FULL BODY A

High Incline DB Press (60deg)

Pullover (Dumbbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Abs Crunch (Weighted)

FULL BODY B

30 Degree Incline Db Press

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Raise

FULL BODY C

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