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Beginner Strength

Gladiator STRONG

Coach
Zach Even - Esh

**Beginner Strength is a 16 Week introduction program that is suited for anyone ranging from the high school athlete to the adult who needs a introductory program or a program that gives you a "fresh start" after time away from strength training.

**This program will build size, strength and all around stamina. ** When you complete the 16 week program, you can start over and repeat the program. The progress will keep coming as long as you keep showing up!! **

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Build Muscle & Strength FAST!
By following Beginner Strength, you won't have to waste time or energy guessing on what exercises to do or what it takes to get Results FAST. Instead, just follow the program to the T and every week you'll get stronger & more muscular.
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Avoid the Common Injuries & Mistakes
The warm ups and overall training program will keep your shoulders, knees and back feeling strong and healthy. Most programs destroy you and make you feel useless. Our 'Beginner Strength' program will not only transform the way you look, but it will transform the way you FEEL! You'll have more energy and stamina than ever before.
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It's Not WHAT You Do, It's HOW You Do It
Every exercise has a video attached to it so you can the safe & proper technique to follow for every exercise. This will keep you healthy and on track to consistent gains in size and strength. The programming is structured to ensure you recover fully to maximize gains in muscle & strength.
Features
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Programming 4 days per week
4 x Week strength training that has been proven and tested year after year, decade after decade to deliver POWERFUL results.
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Exercise Video Guidance
Instructional videos to guide your technique and make execution easy and safe.
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Detailed, Expert Instruction
Follow a Training Program that is Proven & Tested Day in and Day Out for 20+ Years with Athletes & Lifters all Around the World.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. You'll have access to 'Beginner Strength' for an entire year , all through the TrainHeroic app.
Equipment
Required
Barbell // Dumbbells // Pull Up Bar // Squat Rack // Bench
Recommended
Bands // Sled
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

DB Farmer's Walk

3 x 100

B1

DB Bench

3 x 15

B2

Chest-Supported DB Row

3 x 15

C1

Barbell Bicep Curl

2 x 15

C2

Hanging Knee Raise

2 x 10

D

Mobility Cool Down

Monday
Week 1 Day 2

A

Push-Up

1 x 60

B

Pull-Up

1 x 30

C

Air Squat

1 x 100

Tuesday
Week 1 Day 3

A1

Goblet Squat

4 x 10

A2

Band Face Pull

4 x 15

B1

1 Arm DB Military Press

3 x 8

B2

Recline Rows

3 x 8

C1

Lying Dumbbell Triceps Extensions

3 x 15

C2

Off Set Carry / Farmer Walk

3 x 100

D

Wrist Curl + Reverse Wrist Curl

3 x 20

Wednesday
Week 1 Day 4

A

Run

1 x 1

B

Push-Up

1 x 50

Thursday
Week 1 Day 5

A1

Incline Dumbbell Bench

15, 12, 10, 8

A2

Band Face Pull

4 x 15

B1

DB Walking Lunges

3 x 20

B2

DB Shrug

3 x 15

C1

Reverse Curls

2 x 15

C2

Lying Dumbbell Triceps Extensions

2 x 15

Friday
Week 1 Day 6

A

Push-Up

1 x 100

B

Air Squat

1 x 100

Coach
coach-avatar Zach Even - Esh

Zach Even - Esh is one of the leading authorities in the strength & conditioning field today. Zach started The Underground Strength Gym in 2002 & has been coaching & consulting with Adults to Tier 1 Military, Youth Athletes to D1 Athletes & Garage Gym lifters all around the world. Zach is the Author of The Encyclopedia of Underground Strength along with many other books & training courses.

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Results Guaranteed

There are "Coaches" out there sharing programs yet they don't actually COACH anyone. This program is not based on theory, it is based on what has been proven to work on athletes and new lifters for 20 years now. If you're willing to do the work, then the R

Get Beginner Strength
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FAQs
How Often Will I Train?
You will have 3 strength training sessions every week and a 4th training session that is focused on calisthenics and / or sprint work.
Is this Program Suitable for Adults?
Absolutely. This training is based on your experience level. It is best suited for a beginner or for someone who has taken time away training and wants to return safely again.
Can Athletes Follow This Program?
This program is excellent for athletes. To build athleticism, you should combine 'Beginner Strength" with practice of your sport(s) of focus. You can also add plyometrics, med ball throws and more sprints / change of direction from my YouTube Channel.
Beginner Strength