Gym Athlete for Beginners

Spazzy Training

Weightlifting, Powerlifting, Rugby, Soccer, Basketball, Baseball
Coach
Nicole Rose

6 weeks. 5 workouts a week. Strength + power made simple !!!!

From beginner to athletic — build strength, power & confidence IN just 6 weeks.

This beginner-friendly program gives you 5 full-body workouts per week, blending strength training, plyometrics, and kettlebell power moves to help you build muscle, improve athleticism, and feel unstoppable.

Each session includes: ✅ Dynamic warm-up to prep your body ✅ Skill + strength focus to build confidence under the bar ✅ Power moves with kettlebells & plyo to move explosively ✅ Fun finishers to leave you sweaty, strong, and energized

Whether you’re new to the gym or getting back into training, this program teaches you how to train like an athlete—stronger, faster, and more resilient.

Train like an athlete, even if you’re just starting out

$70
Get Gym Athlete for Beginners
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PHYSICAL BENEFITS
BUILD TOTAL BODY STRENGTH WITH BEGINNER FRIENDLY BARBELL, KETTLBELL, DUMBBELL LIFTS DEVELOP EXPLOSIVE POWER THROUGH PLYOMETRICS AND DYNAMIC MOVEMENTS IMPROVE COORDINATION, BALANCE AND ATHLETICISM - NOT JUST MUSCLE SIZE. INCREASE MOBILITY AND RESILIENCE TO PREVENT INJURY
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MENTAL BENEFITS
• Build confidence in the gym by learning proper form & progressions • Develop the discipline & structure of training like an athlete • Experience more energy, focus & mental toughness • Replace “I don’t know what to do in the gym” with a clear, proven plan
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🔑 Lifestyle Benefits
• 5 efficient, full-body workouts that fit into a busy schedule • Beginner-friendly yet challenging enough to see results fast • A balanced mix of strength, skill, and fun so you stay motivated • A foundation you can build on for a lifetime of training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
r. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
GYM // Kettlebells // BAR // MACHINES
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Sample Week
Week 1 of 6-week program
Sunday
DAY 1

A1

Prep Scorp Reaches

1 x 10

A2

Prep Bridge Marches

1 x 10

A3

Side Plank Dips

3 x 20

A4

Split Lunge Iso

1 x 0:40

B1

Single Arm Deadlift

2 x 10

B2

Gorilla row Iso

2 x 10

B3

Calf Raise

2 x 20

C1

Rdl (slow Eccentric)

3 x 12

C2

Split Snap Downs

3 x 10

D1

1/2 Kneeling Press

3 x 16

D2

SA Row To Clean

2 x 10

D3

Tricep Pushdown

3 x 12

D4

Tricep Trx

3 x 12

cool down

E

Monday
DAY 2

A1

Cat Cow

1 x 5

A2

Bird Dog

1 x 10

A3

Plank

1 x 0:20

A4

Big Toe- Pinky Toe

1 x 10

A5

Single Leg Bridge

1 x 16

B1

T Spine Twists

3 x 10

B2

Banded TKE

2 x 30

B3

SLDL Iso

1:00, 1:00, 0:30

C1

Walk Sit (ball) Squat

3 x 0:30

C2

Bridge Chest Press

3 x 10

D1

Kneeling clean and press

3 x 10

D2

Clean to Squat

3 x 10

D3

Hamstring Curls

3 x 15

Conditioning

E

Core Burn Out

5 suitcase (offside) dead lifts Fight rotation - 10 marches - feel hip lock each side - switch sides 10 goblet marches

Tuesday
zone 2
Thursday

A1

Stretch Worlds Greatest

1 x 0:30

A2

Pying Goblet and Loaded beast

1 x 10

A3

Single Leg Bridge

1 x 20

A4

Core Hollow Body Hold

1 x 0:30

A5

Split Lunge Iso

1 x 0:40

B1

Ballistic Rows

2 x 16

B2

swing clean and press single arm

2 x 10

C1

Split Lunges Static

3 x 16

C2

Single Arm Row

3 x 16

C3

Bent Over Rear Delt Fly

3 x 12

D1

High Knees In Place

3 x 0:20

D2

Prep: Offset Thrusters Into Hand To Hand

3 x 10

D3

L Lateral Raise

3 x 10

Friday
DAY 5 GLUTES BABY

A1

Body Weight Prep

A2

Prep SLDL Reaches

1 x 10

B1

Goblet Clean To r Lunge

2 x 10

B2

Single Leg Bridges

3 x 20

B3

Single Leg Sit Downs

2 x 12

C1

Smith Deep Squats

3 x 12

C2

Pull Downs Alt

3 x 16

D1

Hip Thrust

15, 12, 10

D2

Lateral Lunge Shift

D3

Staggered Squat Clean

3 x 8

E1

Core Side Bridge Rotations

E2

Egg Shell Get Ups Core

2 x 10

Saturday
JUST MOVING

A1

Prep: Beast To Downdog

1 x 0:30

A2

Prep Bridge Marches

1 x 0:30

A3

Prep SLDL Reaches

1 x 10

B

dynamic ball prep

1 x 1

C

Hand To Hand Swings

3 x 20

D

Turkish Get Up

3 x 10

Coach
More from Spazzy Training
coach-avatar Nicole Rose

owner

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Unlock your inner athlete in just 6 weeks.

This beginner-friendly program gives you 5 full-body workouts per week, blending strength training, plyometrics, and kettlebell power moves to help you build muscle, improve athleticism, and feel unstoppable.

Get Gym Athlete for Beginners
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