WALSH.FIT Beginner

Walsh.Fit

Bodybuilding, Strength & Conditioning
Coach
Bart Walsh

The Walsh.Fit Beginner program is for the person who wants it all, but doesn't quite know how to get there. We combine effective methods of Bodybuilding, Powerlifting, Crossfit and Endurance Sports to meticulously shape and upgrade your body.

Our philosophy is: Aesthetics Follow Function. A well performing body, is a good looking body. We want to make your fitness journey easy, by giving you both effective and easy to execute workouts focused on your bodies abilities.

The corner stone of this program is strength. With strength comes fat loss, muscle growth and higher conditioning thresholds. Thus, we keep this general strength through-line all year round, and then systematically cycle through 3 sub-focus phases:

Max Strength - Slightly heavier weight coupled with lower repetitions.

Growth - Slightly lighter weight with higher reps.

Capacity - Higher frequency of high intensity intervals.

This program works. But like all good things, fundemental change take time. All we ask of you is to commit.

Commit to the different training styles. Commit to the intensity. And commit to the journey.

*Prices in USD. AUD equivelant is $50

$33 / mo
Start My 7-Day Free Trial
benefit-image-0
Perfect for Beginners
We have crafted these workout to be easy to execute. This means no complicated workout schemes or tricks, but simple effective workouts to start you off on the right foot.
benefit-image-1
You Are Not Alone
When you join this program you will join a team of people with the same fitness level and goals as you. You can lean on them for accountability and community.
benefit-image-2
Direct Access to Coach Bart
You'll have direct message access to ask questions and give fist bumps. Coach Bart also drops a weekly video brief explaining what he wants from the upcoming workouts.
Features
feature-icon
Coach Access
Coach Bart will be on your feed regularly giving tips and explanations on workouts.
feature-icon
Programming 4 days per week
Daily strength and conditioning training that is accessible and challenging for athletes of any level or background.
feature-icon
Smart Programming
This is a phased program to keep your body changing. No random exercises here, just smart, structured and fun programming.
feature-icon
Exercise Video Guidance
Videos on all exercises to inform technique and execution.
feature-icon
You Are Not Alone
There will be people from all around the world going through the same workouts and journey as you. Join the inspirational community!
feature-icon
Delivered through TrainHeroic
Your coache and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Dumbbells // Kettlebells // Pull Up Bar // Basic Commercial Gym Machines // Row Erg
Recommended
Air Bike // Ski Erg
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Rowing

1 x 3:00

A2

Deep Squat Stretch

1 x 2:00

B

Box Squat

3 x 6

C

TRX Row

4 x 8

D

Seated Chest Press

3 x 6

E

Leg Extension

3 x 8

Monday
Week 1 Day 4

A

Walk

1 x 30:00

B

90-90 Stretch

2 x 0:45

C

Pigeon Stretch

2 x 1:30

Tuesday
Week 1 Day 2 

A1

Thoracic Extension on Foam Roller

1 x 2:00

A2

Glute Bridge

1 x 20

B

Leg Press

4 x 6

C

Lat Pulldown

4 x 8

D

Seated DB Press

3 x 6

E

Hip Thrust

3 x 8

Wednesday
Week 1 Day 5

Row and Squat

A

4 Rounds 250m Row 30 seconds rest 25 Air squats 60 seconds rest. *Your mission here is to most as fast as sustainably possible. Your effort level should be about 85%. ** If the squats are a bit beyond you, simply grab a bench and perform 25 sit to stands.

Thursday
Week 1 Day 3

A1

Inchworm Push-Up

1 x 20

A2

Side Plank

1 x 0:45

B

Trap Bar Deadlift

4 x 6

C

Seated Cable Row

4 x 8

D

Plate Chest Press

3 x 12

E

Prone Machine Hamstring Curl

3 x 8

Coach
More from Walsh.Fit
coach-avatar Bart Walsh

Bart is the Head Coach of Jetts Australia and has been a Personal Trainer and Fitness Professional for 10 years. He prides himself on providing effective and progressive fitness advice and programming to athletes and non athletes alike.

closer-image-1
closer-image-2
There is No Better Way to Start

Coach Bart has coached hundreds of people starting their fitness journey, and the culmination of all his experience is in this program. There is not better way to start strong, and see life long results.

Start My 7-Day Free Trial
closer-image-3
FAQs
is the Price in USD or AUD?
The price is in USD. The AUD cost equivalent is $50 per month. We will review this periodically to account for exchange rates.
What aesthetic results can I expect?
Eat in a calorie surplus and you will see muscle gain. Eat in a slight calorie a deficit and you will see fat loss. to get the best of both worlds, we recommend alternating between 4 week mini cuts and mini bulks.
Is there any cardio?
Cardio volume with fluctuate depending on what phase we are in. Mostly we will utilise intervals work using ergs and weighted movements. We have found this to be time efficient and muscle sparing. That being said you may see aerobic and longer 'huffy puffy' workouts every now and then.
Who will benefit from this program?
People new to fitness, or people new to lifting weights. It will also benefit advanced lifters wanting to go back to basics, or anyone doing a reverse diet.
How long do I need to do this program to see results?
You will feel the difference within weeks. You will be walking taller, more confident and definitly in a better mood. Within 6-12 weeks you will see significant change, but only if your diet an nutrition are dialed in.
Do I need to have lifted weight before to do the program?
Nope. In fact, if you have never lifted weight before you will see some incredible results quite quickly! The movements are basic, so you will have no worries practicing them, then loading them heavier over time.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

WALSH.FIT Beginner
screenshot1
WALSH.FIT Beginner
screenshot2
WALSH.FIT Beginner
screenshot3
WALSH.FIT Beginner
Start My 7-Day Free Trial