WK 1-4 BEGINNER GYM

Ashley Clarke

Coach

Ashley Clarke

As a beginner the goal is to show up to training consistently. It is likely you are still developing a strong 'exercise' habit. Fitting it into your week is easy when there is 3 workouts. Move the sessions to suit your schedule. With adequate rest you always look forward to your next workout.

This is predominately a strength program with a tiny bit of cardio intertwined just to keep your mind & heart healthy.

$100

Get WK 1-4 BEGINNER GYM

Features

Programming 3 days per week

3 sessions a week suitable for beginners learning to train in the gym. There are 2 leg focused days with 1 full body.

Delivered through TrainHeroic

A lifeless PDF is so last year. You can now get everything you need all delivered through an app.

Equipment

Required

Barbells, Dumbbells, Fit ball, Bands, Cables, Deadballs

Sample Week

Week 1 of 4-week program

Sunday

LEGS 1

BANDED GLUTE RAISE

30, 20, 10

SQUAT PULSE into CRAB WALK

3 x 10

DB HIP THRUST

4 x 10

DB REVERSE LUNGE

3 x 10

DB SUMO SQUAT

3 x 10

SINGLE LEG GLUTE RAISE

3 x 10

BANDED GLUTE RAISE - Feet elevated

40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00

Tuesday

FULL BODY & ABS

PRONE WEIGHTED ARM CIRCLE

3 x 10

HAND RELEASE PUSH UP

3 x 10

SHOULDER TAP

3 x 10

SINGLE ARM ROW

3 x 10

BALL SLAM

3 x 15

MOUNTAIN CLIMBER on DEAD BALL

3 x 20

FRONT FOOT ELEVATED SPLIT SQUAT

10, 8, 6

AB BIKE

2 x 30

HANDS TO FEET CRUNCH

2 x 30

ARM - LEG RAISE

2 x 30

ELBOW to KNEE CRUNCH

2 x 30

FIT BALL KNEE TUCK

3 x 10

FIT BALL ROLL OUT

3 x 10

Thursday

LEGS 2

SEATED BANDED ABDUCTION - 30-30-30

2 x 90

BB GLUTE RAISE

4 x 12

DB DEADLIFT

3 x 1

LEANING SPLIT SQUAT

3 x 10

GOBLET SQUAT

3 x 12

SLIDING LATERAL LUNGE

1 x 20

STEP OVER

1 x 40

REAR FOOT ELEVATED LUNGE HOP

1 x 20

MINI BAND DONKEY KICK

3 x 12

Coach

More from Ashley Clarke

Ashley Clarke

Certified Personal Trainer, Online Coach & Precision Nutrition L1

FAQs

What should I do on non training days?

Go for walks, stretch, I have plenty of mini ab workouts inside my community also. Just shoot me a message if that interests you.

How do I choose which weight to lift?

As a beginner focus on technique and form. The last 2 reps should be challenging. Your first 2 reps shouldn't look exactly the same as your last two. It needs to be challening but achievable. If you grab a wrong weight (too light or too heavy) just put it back grab another one & start again.