Phase 1 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.