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4 WEEK STRENGTH AND CONDITIONING TRAINING FOR BEGINNERS

JeremyC.SPP

General Fitness
Coach
Jeremy Clements

I create no nonsense, straightforward, easy to follow training programs for busy humans who prioritize health, strength, and longevity. This program specifically is for anyone who is starting out on their health and wellness journey and might be unsure of where to start. Going into a gym can be overwhelming and I'm confident with this 4 week strength and conditioning program you will find purpose and efficiency in the gym.

$15
Get 4 WEEK STRENGTH AND CONDITIONING TRAINING FOR BEGINNERS
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Gym Confidence
The structure of this program will provide you with the confidence to navigate your away around the gym.
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Strength
The design of this program will provide you a variety of rep counts which will allow you to develop strength week over week.
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Conditioning
This program will provide structure to your conditioning. Week over week you will be challenged which will help you improve your overall cardiovascular conditioning.
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Core
Our core is the foundation of movement. You will have specific movements week over week that will help strengthen your core.
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Save Time
If you're someone who finds it difficult to find consistency with training because of a lack of time, this program is ideal for you. You will know exactly what you're doing week over week and training sessions will take between 45-55 minutes in most cases.
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 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
going longer, all through an app.
Equipment
Required
Dumbbells // Medicine Balls // Resistance Bands // Cable Machine // Stability Ball // Rower // Stationary Bike // Adjustable Bench
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Sample Week
Week 1 of 4-week program
Sunday
Do What Feels Good Day
Monday
Week 1 Day 1

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Med Ball Rainbow Slams

3 x 6

B2

Standing Depth Drop

3 x 6

C1

DB Goblet Squat

3 x 12

C2

Supported Single Arm DB Row

3 x 6

D1

Forward Walking Lunge

3 x 6

D2

Standing Hammer Curls

3 x 12

E1

Row

3 x 250

E2

DB Thrusters

3 x 6

Tuesday
Week 1 Day 2

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Med Ball Bent Over Chest Pass

3 x 6

B2

Low Split Squat Jump

3 x 3

C1

DB Flat Bench Chest Press

3 x 12

C2

Double DB Split Squat

3 x 6

D1

Incline Tricep Extension

3 x 6

D2

90 Degree Wall Sit

3 x 30

E1

Overhead Sit-Up

3 x 10

E2

Forearm Plank Reach

3 x 10

Wednesday
Rest Day
Thursday
Week 1 Day 3

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Med Ball Rotational Wall Toss

3 x 6

B2

Box Jump/Jump Squat

3 x 6

C1

Double DB RDL

3 x 12

C2

Inverted Row/Assisted Pull Up

3 x 6

D1

DB Hip Thrust

3 x 6

D2

Chest Supported DB Row

3 x 12

E1

Echo Bike

3 x 30

E2

Air Squat

3 x 10

Friday
Week 1 Day 4

A1

Air Squat

1 x 6

A2

Body Weight Good Morning

1 x 6

A3

Squat Hold W/Rotation

1 x 12

A4

Standing Knee Drive

1 x 6

A5

Standing Leg Swing

1 x 6

A6

Banded Pass Through

1 x 12

A7

Banded Trunk Rotation

1 x 12

B1

Side to Side Lateral Med Ball Scoop

3 x 6

B2

Broad Jump

3 x 3

C1

Standing DB Shoulder Press

3 x 12

C2

Double KB or DB Bulgarian Split Squat

3 x 6

D1

Seated Lateral Raise

3 x 6

D2

TRX Jump Squat

3 x 12

E1

Stability Ball Knee Tuck

3 x 10

E2

Standing Paloff Press

3 x 10

Saturday
Rest Day
Coach
More from JeremyC.SPP
coach-avatar Jeremy Clements

Jeremy has over 8 years of strength and conditioning coaching experience. He believes in creating straightforward, no nonsense, easy to follow training programs for any human who prioritizes strength, health, and longevity.

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Connect With Me

If you have any questions about any of my programs or would like to discuss a custom program, please reach out. I would love to hear from you.

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