Beginner Trainer Weekly Overview:Week 1

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Weekly Overview:Week 1

November 8, 2021

Overview: introduction

Overview: the program

Overview: training

Overview: supplementation

Overview: nutrition

Overview: frequently asked questions

Weekly overview: week 1

Day 1: legs & abs workout

Day 2: chest & triceps

Day 3: motivation

Day 4: back and biceps

Day 5: shoulders

Day 6: injury prevention

Day 7: the unexpected

Weekly overview: week 2

Day 8: legs & abs

Day 9: chest & triceps

Day10: tracking progress

Day 11: back & biceps

Day 12: shoulders

Day 13: traveling

Day 14: mixing supplements

Weekly overview: week 3

Day 15: legs & abs

Day 16: chest & triceps

Day 17: cardio

Day 18: back & biceps

Day 19: shoulders

Day 20: gym bag

Day 21: recipes

Weekly overview: week 4

Day 22: legs & abs

Day 23: chest & triceps

Day 24: hydration

Day 25: back & biceps

Day 26: shoulders

Day 27: shopping

Day 28: setting new goals

Welcome to the first week of your new body! I trust that you’ve read through the foundation of this trainer and have a solid grasp on your nutrition and supplementation needs. These factors provide the basis of strong training sessions, which we’re about to get started with.

Throughout Week 1, you’ll stick to 14 reps per set. This will ensure you do enough reps to connect to the muscle properly, assess your technique, and activate a variety of muscle fibers. Although you’re a beginner in the weight room, I want you to give it your all. Gradually increase the weight if you can easily get through the 14 reps in each set.

Download/Print Week 1 Training Notes