Beginner Fitness Program – DHA Foundation
Dark Horse Athlete
General FitnessBeginner Fitness Program – DHA Foundation
Start your fitness journey with confidence and consistency. This 12‑week beginner strength and conditioning program is designed for individuals with minimal or no exercise experience who want to build muscle, improve body composition, enhance cardiovascular health, and learn safe, effective gym technique. If you’re unsure how to begin, overwhelmed by workouts you see online, or ready to make real, lasting progress — this plan provides structure you can follow with clarity and purpose.
This progressive full‑gym program includes three strength training days each week, focusing on foundational movement patterns and balanced muscle development. Optional conditioning sessions (2 per week) are included to boost cardiovascular health and accelerate fat‑loss while improving work capacity. There is also one optional active recovery day featuring mobility work, stretching, and soft‑tissue tools like foam rolling — all designed to keep you feeling good and progressing safely.
Designed for use with standard gym equipment (barbells, dumbbells, machines, benches, cables), this plan works perfectly in most commercial gyms (Planet Fitness, 24 Hour Fitness, etc.). Each week builds systematically on the last, so your body adapts without painful spikes in volume or intensity. Unlike many beginner programs that start too hard and cause burnout, DHA Foundation ramps up gradually to keep you motivated and injury‑free.
Throughout the 12 weeks you’ll: • Learn proper exercise technique and movement fundamentals • Build baseline strength in key movement patterns and stability movements • Improve conditioning with accessible aerobic and interval work • Establish a sustainable training rhythm that becomes a habit
Whether you’re brand new to the gym, returning after a long break, or just want a smarter way to get in shape — this program gives you a step‑by‑step roadmap to better health, muscle tone, and functional fitness.
Train smart. Build strong. Start here.
Circuit
A
2 min cardio machine of choice -into- 30 sec each: -arm circles Forward + Backward -good mornings -air squats -cat-cow -bird-dog 5/side -world’s greatest stretch 30 sec/side -10 band pull-aparts -10 Scapular push up -10 jumping jacks
B
Modified Push Up
C
DB Bench Press
3 x 10
D
Standing DB strict Press
3 x 10
E1
Tricep Pushdown
3 x 12
E2
DeadBug
3 x 10
Circuit
F
90 sec wall pec stretch each arm 60 sec couch stretch each leg 60 sec seated hamstring stretch 60 sec child’s pose
Circuit
A
2 min cardio machine of choice -into- 30 sec each: -good mornings -air squats -cat-cow -bird-dog 5/side -world’s greatest stretch 30 sec/side -10 jumping jacks
B
stair master
Circuit
C
60 sec couch stretch each leg 60 sec seated hamstring stretch 60 sec child’s pose 60 sec calf stretch x60 sec/side 3 minutes box breathing
Circuit
A
2 min cardio machine of choice -into- 30 sec each: -arm circles Forward + Backward -good mornings -Glute bridge -cat-cow -bird-dog 5/side -world’s greatest stretch 30 sec/side -10 band pull-aparts -10 Scapular push up -10 jumping jacks
B
Inverted Row (Revised)
C
Kettlebell Romanian Deadlift
3 x 10
D
Lat Pulldown (Revised)
3 x 8
E
1-Arm DB Row
3 x 20
F1
Cable Facepull
3 x 15
F2
Paloff ISO hold
3 x 0:40
Circuit
G
90 Cross body Shoulder stretch each arm 60 sec couch stretch each leg 60 sec seated hamstring stretch 60 sec child’s pose
Circuit
A
2 minute cardio machine of choice to get your heart rate up, if you are running outdoors jog in place. -into- 20 sec each: -Butt kicks in place -high knees in place -Side shuffle Right -Side Shuffle Left -jumping jacks
B
Run
Circuit
C
60 sec couch stretch each leg 60 sec seated hamstring stretch 60 sec child’s pose 60 sec calf stretch x60 sec/side 3 minutes box breathing
Circuit
A
2 min cardio machine of choice -into- 30 sec each: -arm circles Forward + Backward -good mornings -Glute bridge -cat-cow -bird-dog 5/side -world’s greatest stretch 30 sec/side -10 band pull-aparts -10 Scapular push up -10 jumping jacks
B
Goblet Squats
C
Bodyweight Reverse Lunges
3 x 20
D
DB Farmer's Walk
E
Single Leg Glute Bridge
F
Half Kneel Chop
3 x 24
G
Bird Dog
3 x 20
Circuit
H
60 sec couch stretch each leg 60 sec seated hamstring stretch 60 sec child’s pose
Circuit
A
Active Recovery 20-30 minutes of light walking or cycling at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 1-2 minutes on each muscle group -foam roll lats -foam roll quads -Foam roll gluteus -foam roll upper back -foam roll pecs Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Pigeon stretch x30 sec/side -cobra stretch x30 sec -Thoracic Extension on foam roller x10-20
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals.
