M:Power Beginners lean muscle building program

M:POWER Strength and Performance Coaching

Coach
Beata hughes

Ever feel like you don't know what to work on at the gym?

Ever feel like you cant stay consistent because you don't have a plan, you just show up and work on random exercises?

Ever feel like you want a simple but effective workout without big exercises like barbell squats/ bench/ deadlifts?

THIS PLAN IS FOR YOU!

What you get: 5 days consisting of 2 Upper body days/ 2 Lower body plus a Core & mobility day

The workouts consist of machine work and dumbbell work

simple but effective for anyone looking to start at the gym or who is looking for a simple plan to keep them accountable!**

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This is how I started
simple / basic / but consistent movements. Put in the work. Execute the workouts. Your confidence in the gym will soar as you progress through the program.
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Stop feeling lost in the gym
showing up and doing random exercises? lets replace that with detailed instructions + videos for each exercise for all 5 training days
Features
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Programming 5 days per week
Enjoy 2 upper body days + 2 lower body days + one day of core and mobility. Created for both new gym goers or individuals without a structured plan
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Enjoy access to all your workouts via one conveinent app. that provides instructional videos + coaches instructions for each exercise
Equipment
Required
Dumbbells // Bench // Seated row machine // Lat pulldown
Recommended
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Sample Week
Week 1 of 4-week program
Sunday
Upper Week 1 Day 1

A

Treadmill Work

1 x 10:00

B

Seated Chest Press

3 x 10

C

Seated Row

3 x 10

D

chest fly machine

3 x 10

E

supinated Lat Pulldown

3 x 10

F

DB Lateral Raise

3 x 10

G

Bicep Preacher curl Machine

3 x 15

H

Tricep Rope Pulldowns

3 x 12

Monday
Lower Week 1 Day 2

A1

9090 Breathing

2 x 0:45

A2

Dead Bug

2 x 6

A3

standing kickback

2 x 12

B

Tempo Body Squat

2 x 10

C

Romanian Deadlift

3 x 8

D

Walking Lunges

2 x 20

E

Leg Press

3 x 12

F

Seated calf raise

3 x 20

G

DB Farmer's Carry

3 x 0:30

Tuesday
Mobility/ core/ HR Week 1 Day 3

A

Walk

1 x 10:00

B1

Banded lat stretch

2 x 1:00

B2

Banded Chest Stretch

2 x 1:00

C

Thoracic Rotation on hands and knees

2 x 12

D

Piriformis wall Stretch

2 x 1:00

E

Hollow Hold

2 x 0:30

F

Russian Twist

2 x 0:45

G

Sled Push

2 x 0:45

H

Recumbent bike intervals

1 x 10:00

Wednesday
Upper Week 1 Day 4

A

Incline chest press machine

3 x 12

B

Bent Over DB Row

3 x 10

C

assisted Pull-Up machine

3 x 8

D

Lat Pulldown

3 x 10

E

Seated DB Press

3 x 15

F

Plate Front Raise

3 x 10

G

Barbell Bicep Curl

3 x 15

H

Dips

3 x 10

Thursday
Lower Week 1 Day 5

A

Treadmill Work

1 x 10:00

B1

Hip opener

1 x 6

B2

Mcgill Curl Up

2 x 5

C

Hollow Hold

2 x 0:45

D

Leg Extension

3 x 20

E

Goblet Squat

3 x 10

F

seated hamstring curls

3 x 15

G

Stiff Leg Deadlift

3 x 10

H

Calf Raise

3 x 20

Coach
coach-avatar Beata hughes

What started as a hobby back in 2013, became "M:Power coaching" Along side my main gig of being a Registered Nurse I pursued certification in women's strength + Pelvic floor and core. I work 1:1 with clients both in person and online. Besides navigating entrepreneurship, I am also a Dog mom to 2 fur babies + Human mom to 2 beautiful boys + wife + introvert with a passion for coffee :)

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Stop Saying Tomorrow

You said that yesterday. Join me today!

Get M:Power Beginners lean muscle building program
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M:Power Beginners lean muscle building program