Beginner Strength Foundations
Revolution Personal Training
General Fitness, Strength & ConditioningA 6 week beginner strength program for anyone starting from scratch, or coming back after time off.
You will build real strength through the four movement patterns everything else is built on: squat, hinge, push and pull. Alongside them you will develop the mobility and stability that make heavier lifting safe later on. That order matters. Most beginner programs load you up before your body is ready to handle it.
Who this is for
Complete beginners who want structure instead of guesswork. Anyone returning after months or years away from training. Lifters who have been at it a while but never learned the basics properly.
What you get
Four coached sessions per week that progress every week rather than repeat. A video demo on every single exercise, so you are never guessing at form. Direct access to your coach inside the app. Programming that accounts for rest days, so it fits around a real life.
Equipment
Dumbbells, resistance bands and a foam roller. Works in a commercial gym or a well equipped home setup.
Built by the coaching team at Revolution Personal Training, a 5.0 star rated studio in South Melbourne, Australia. Prices in US dollars.
A
Dynamic Warm up- Inchworm
2 x 15
B
Shoulder & Hip Mobility Flow
2 x 10 @ 20 %
C1
Band Face Pull
3 x 12 @ 6
C2
Bent Over DB Row
3 x 12 @ 60 %
D1
Prone Lat Towel Row
3 x 15
D2
Banded Lat Squeeze
3 x 12
E
Banded Lat Stretch
@ 0:20
A
Agile 8
B1
Bird Dog
2 x 15
B2
Glute Bridge
12, 1
B3
Crab Walks with Mini band
2 x 12
C1
Thoracic Extension on Foam Roller
2 x 1:00
C2
Pigeon Stretch
2 x 0:03
C3
Child Pose Stretch
2 x 30
A1
Jefferson
2 x 5
A2
Kneeling Squat
3 x 12
B
Air Squat
3 x 12
C
Bear Squat
3 x 0:45
D
DB Front Squat
3 x 10 @ 5 %
E
Bulgarian Split Squat
3 x 10 @ 50 %
F
Kneeling Hip Flexor Stretch
2 x 30
G
Quad Stretch
2 x 0:20
A
Rest
Luke Scott
Luke is Head Coach at Revolution Personal Training in South Melbourne, Australia, specialising in weightlifting. He built the studio around one idea: coach people to train properly, then keep them training for the long term. He works with everyone from complete beginners through to competitive lifters.
Ettore Arduin
Ettore is a strength and conditioning coach specialising in Olympic weightlifting and powerlifting. A former professional rugby player, he studied at the University of Verona and University of Bologna and holds a Bachelor in Exercise and Sports Sciences plus a Master in Sciences and Techniques of Sports. Over a decade coaching strength and power.
Lydia Pointon
Lydia brings over eight years in the fitness industry, specialising in strength and conditioning, high intensity training and small group coaching. She holds a Bachelor of Health, Sport and Physical Education (Exercise Science) from the University of Auckland and has worked with high performance athletes through an Auckland Rugby strength and conditioning internship.
Six weeks to build a strength base that lasts. Coached by real humans, not a PDF. Start today and train your first session tonight.
Get Beginner Strength Foundations
Andrew
RevoPT Warrior
Verified Athlete"The programming is scientific and individualised. Luke and his team tailor exercises to account for injuries etc, so you're never doing anything that is dangerous. I would recommend revo for all levels of fitness - beginner to elite"
Peter
RevoPT Warrior
Verified Athlete"But fitter I am, and stronger, and more able to go about my busy life."
