Strength Training: Novice Phase 1

Top Knot Training

Bodybuilding, Strength & Conditioning, General Fitness, Women's Training, Personal Training, Functional Training
Coach
Katie Marony

Novice Strength: Phase 1 programming is designed with novice gym-goers in mind. Each workout has sets, reps, and informational video demonstrations for each exercise. Follow the program through an app on your phone, just like following a recipe!

This program is designed utilizing progressive overload, increasing the workload that you are completing over time. This is perfect for seeing continual progress, while limiting the risk of injury caused by overt training.

$48
Get Strength Training: Novice Phase 1
benefit-image-0
Gain confidence
Learn your way around the gym, and start to feel great moving! This program will help build confidence in any gym setting with the convenient instructional videos.
benefit-image-1
Improve Strength
Strength Training: Novice Phase 1 is a perfect way to increase your strength and stamina! Watch how easy daily life activities start to become.
benefit-image-2
Back Pain Relief
Lower back pain is typically cause by weak abdominal and glute muscles. This program has that in mind. Strengthening both muscle groups will help alleviate any lower back pain that you may be experiencing.
Features
feature-icon
Access to your coach
Katie will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for novice gym goers.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your program will be conveniently delivered via the TrainHeroic app on your phone.
Equipment
Required
Dumbbells // Machines // Bands // Cables
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Upper Body 1

A

Treadmill Work

1 x 5:00

B1

Air Squat

3 x 10

B2

Reverse Lunges

3 x 10

B3

Split Jacks

3 x 10

B4

Push-Up

3 x 10

C1

TRX Low Row

3 x 8

C2

TRX Biceps Curl

3 x 8

D

Seated Cable Row

3 x 10

E

DB Bicep Curls

3 x 10

F

Tricep Rope Pulldowns

3 x 10

G

Crunch

3 x 20

Monday
Lower Body 1

A

Cardio

1 x 7:00

B1

Air Squat

3 x 10

B2

Walking Side Lunge (w/ hip rotation)

3 x 12

C

Leg Press

3 x 10

D

Leg Extension

3 x 10

E

Calf Raise

3 x 15

F

Kettle Bell Deadlift

3 x 12

G

Plank

3 x 0:30

H

Treadmill Work

1 x .5

Wednesday
Upper Body 2

A

Treadmill Work

1 x 5:00

B1

Band Pull-Apart

3 x 10

B2

Band Rotations

B3

Banded Lat Squeeze

C

Lat Pulldown

3 x 10

D

Push-Up

3 x 8

E

DB Shoulder Press

3 x 10

F

Bicycle Sit-Ups

3 x 0:30

Friday
Lower Body 2

A

Cardio

1 x 7:00

B1

Air Squat

3 x 10

B2

Walk High Knee

3 x 30

B3

Butt Kicks

3 x 30

B4

Reverse Lunges

3 x 30

C

Goblet Squat

3 x 10

D

Seated Hamstring Curl Machine

3 x 10

E

Glute Bridge

3 x 8

F

Fire Hydrant

3 x 8

G

Side Plank

2 x 30

H

Cardio

1 x 5:00

Coach
More from Top Knot Training
coach-avatar Katie Marony

Queer, tatted, rebellious Certified Personal Trainer. Specializing in strength training, conditioning, boxing, and youth athletics.

closer-image-1
closer-image-2
Get Moving with Us!

Join our team of athletes at Top Knot Training, and feel better than you've ever felt before. Our programs allow for easy transition into more challenging routines....preventing any plateaus in your fitness journey.

Get Strength Training: Novice Phase 1
closer-image-3

More from Top Knot Training

programs
Strength Training: Novice Phase 1
Join Today!