4 Week Beginners Program
Programme Overview
Over the next 4 weeks, you’ll be introduced to:
- New movements
- Training techniques
- Knowledge and understanding of exercise
- Confidence in your ability to train effectively
Programme Structure
- 3 sessions per week
- 1-hour sessions
- Rest between exercise sets: 1–2 minutes
- Warm-ups: Use General #1 & #2
Programme Goals
This programme aims to introduce you to all types of movements. As a beginner, you can expect to see progress quickly—but don’t rush.
This programme is all about building a strong foundation:
- Learn the movements
- Gain confidence and competence
- Master technique
Once you feel confident, you’ll be ready to start increasing intensity!
Remember: This is where we get the technique right—your form matters more than speed or weight.
Week 1: Goal
The priority this week is to:
- Get familiar with different equipment and kits
- Learn your surroundings
- Understand how your sessions will flow
As a beginner, you can expect some muscle soreness—don’t let it discourage you. Your body is just adapting!
Remember:
- It’s okay to struggle at first.
- This is all part of learning and growing.
- Be patient with yourself.
This week is all about exploration and building your foundation.
Embrace the process!
Week 1: Focus
This week is all about introducing you to simple equipment and basic movements. You’ll also start to understand which weights suit you best by following the given rep ranges.
Using RPE
We’ll use RPE (Rate of Perceived Exertion) — a scale from 1 to 10 that measures how hard an exercise feels. For this programme, each set should feel like a 7–8 out of 10. That means challenging, but still controlled, with good technique.
Use this week to learn more about yourself—what you enjoy, what you find challenging, and what movements feel comfortable or uncomfortable.
The basic movement patterns you’re learning now are the foundation of almost every future gym routine. Once you master these, they’ll carry you confidently into more advanced training.
Session 1 (Lower)
Session Intent: To move through multiple patterns of the lower body. Challenge and expose weaknesses in mobility, motor control, and strength.
Session 2 (Upper)
Session 3 (Lower & Cardiovascular)
This session is your first introduction to heavier weights. The goal is to push yourself enough to stimulate a true strength response, while still maintaining good form.
After the strength work, you’ll move into a cardiovascular machine focus. This can serve as either a gentle recovery block or a more challenging finisher—depending on how you’re feeling and what you want to achieve.
Week 2: Goal
Week 2 continues with the same focus as Week 1.
You’ve now completed your first proper training week and are starting to experience what consistent training feels like.
This week, focus on:
- Aligning your outside-the-gym recovery techniques (sleep, nutrition, stretching)
- Perfecting all the movements you’ve begun to learn
- Prioritizing technique above all else
Remember: Technique, technique, technique! Mastery now sets the foundation for future progress.
Week 2: Focus
This week mirrors Week 1.
There’s no need to increase exercise complexity or weights just yet.
Focus on perfecting your technique—this is the key to building a strong foundation for future progress.
Session 1 (Lower)
Session Intent: To move through multiple patterns of the lower body. Challenge and expose weaknesses in mobility, motor control, and strength.
Session 2 (Upper)
Session Intent: Moving through all pulling and pressing planes of motion, both vertical and horizontal. Encourage compound movements.
Session 3 (Lower & Cardiovascular)
Session Intent: This session is your first introduction to heavier weights. The goal is to push yourself enough to stimulate a true strength response, while still maintaining good form.
After the strength work, you’ll move into a cardiovascular machine focus. This can serve as either a gentle recovery block or a more challenging finisher—depending on how you’re feeling and what you want to achieve.
Week 3: Goal
This week, some exercises will progress slightly.
Nothing drastic—just enough for you to experience how easy it is to make things more challenging.
Many of these movements are common patterns used in more complex exercises.
That’s why it’s so important to master the basics now—getting the standard right will make future progress smoother and safer.
Week 3: Focus
As a beginner, you may start to see strength improvements quickly.
Keep using RPE to gauge effort, and increase weight if the exercises start to feel easier.
Expect slight progression on some individual exercises—just enough to keep challenging your body while maintaining good form.
Session 1 (Lower)
Session Intent: To move through multiple patterns of the lower body. Challenge and expose weaknesses in mobility, motor control, and strength.
Session 2 (Upper)
Session Intent: Moving through all pulling and pressing planes of motion, both vertical and horizontal. Encourage compound movements. Discover new movements and abilities.
Session 3 (Lower & Cardiovascular)
Session Intent: This session is your first introduction to heavier weights. The goal is to push yourself enough to stimulate a true strength response, while still maintaining good form.
After the strength work, you’ll move into a cardiovascular machine focus. This can serve as either a gentle recovery block or a more challenging finisher—depending on how you’re feeling and what you want to achieve.
Week 4: Goal
This week, you may start to see genuine strength progression.
Keep using the RPE scale—each set should feel like a 7–8 out of 10.
If it starts feeling easier, increase the weights to keep challenging yourself.
We’ll also introduce more machines this week.
By the end of these 4 weeks, you’ll have experienced a wide range of exercises and equipment, giving you the confidence to perform sessions independently in the future.
Let’s go! You’ve got this!
Week 4: Focus
Continue to increase weight where you can, following your RPE.
This week also includes an introduction to additional machines.
By now, you should have built a solid foundation and resilience—a platform to confidently progress in future training.
Session 1 (Lower)
Session Intent: To move through multiple patterns of the lower body. Challenge and expose weaknesses in mobility, motor control, and strength.
Session 2 (Upper)
Session Intent:
Moving through all pulling and pressing planes of motion, both vertical and horizontal. Encourage compound movements. Discover new movements and abilities.
Session 3 (Lower & CV)
Session Intent: This session is your first introduction to heavier weights. The goal is to push yourself enough to stimulate a true strength response, while still maintaining good form.
After the strength work, you’ll move into a cardiovascular machine focus. This can serve as either a gentle recovery block or a more challenging finisher—depending on how you’re feeling and what you want to achieve.