Psychos Fitness

Bodybuilding
Coach
kostas psychos

The goal is increasing muscle mass and/or losing fat.Beginning weight training isn't sexy but a beginner male might be gaining 1.5-2 pounds of muscle per month and females around half of that.We'll focus on developing a general balanced base of muscle and strength. on conditioning connective tissues to handle heavy training and on selecting exercises that can be progressed safely over time.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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We'll focus
on developing a general balanced base of muscle and strength
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We'll focus on
conditioning connective tissues to handle heavy training and on selecting exercises that can be progressed safely over time
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nutrition guidelines
the basics around nutrition information in order to support your training.
Features
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Programming 3 days per week
3 full body workouts
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Recommended
Any well equipped gym is fine
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Sample Week
Week 1 of 12-week program
Sunday
full body 1

A

Treadmill Work

1 x 10:00

B

Crunch

2 x 15

C

Back Extension

2 x 15

D

Leg Press

2 x 12

E

Lying Leg Curl

2 x 12

F

machine chest press

2 x 12

G

machine row neutral grip

2 x 12

H

Lat Pulldown

2 x 12

I

shoulder press machine neutral grip

J

DB Bicep Curls

2 x 12

K

Tricep Pushdown

2 x 12

L

Treadmill Work

1 x 10:00

Sunday
Nutrition Basic setup

A

total calories

B

protein

1 x 4

C

carbs

1 x 4

D

fat

1 x 9

E

supplements

Monday
Week 1 Day 2

A

Walk

1 x 45:00

B

vacuum

1 x 0:30

C

Bicycle Sit-Ups

2 x MAX

D

leg lift with crunch

2 x MAX

Tuesday
full body 2

A

Treadmill Work

@ 10:00

B

hip abduction machine

2 x 12

C

side crunches

2 x 15

D

Hack Squat

2 x 12

E

seated leg curl

2 x 12

F

calf raises on Leg press

2 x 12

G

30 Degree Incline DB Bench Press

2 x 12

H

wide grip machine row(dorsal)

I

DB Lateral Raise

2 x 12

J

Hammer Curl

2 x 12

K

Skull Crushers

2 x 12

L

Treadmill Work

1 x 10:00

Thursday
full body 3

A

Treadmill Work

1 x 10:00

B

Lying Leg Raise On Bench

2 x 15

C

Back Extension

2 x 15

D

Single Leg Glute Bridge

2 x 20

E

Leg Extension

2 x 12

F

hip adduction machine

2 x 15

G

DB Pullover

2 x 12

H

DB Shrug

2 x 12

I

chest fly machine

2 x 12

J

reverse pec fly machine

2 x 12

K

Tricep Rope Pulldowns

2 x 12

L

preacher machine curl

2 x 12

M

Treadmill Work

1 x 10:00

Friday
Week 1 Day 6

A

Walk

1 x 45:00

B

vacuum

1 x 0:30

C

Bicycle Sit-Ups

2 x MAX

D

leg lift with crunch

2 x MAX

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if you want to get the maximal gains

out of the least training Join this program and enjoy your newbie gains for as long as you can. You never get them that easily or at that rate again.

Get Beginner 12 week Program
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FAQs
Beginner 12 week Program