Beginner Program
Level 1
This is the perfect beginner workout. Start from 0 and build a strong foundation!
26 days
18-28 min.
3 Workouts/ week
FAQ
Do I need to warm up every round?
No, only with the first round of course, because in the other rounds you already should be more then just warmed up!😎
I am sore. What should I do?
It depends. If you are only a tiny bit sore then go for the training. If your muscle is really sore, then take an extra day rest. If your chest is sore, but you should train abs today, then you can still train!💪
I can't do a specific exercise for the whole given time. Is this a problem?
No, just take a pause for like 10 to 15 seconds and start working again, but don't give up.👍
The program is too hard. What now?
That's why we have different kinds of programs. Stop with the current program and start with an easier one. But still keep challenging yourself. It is meant to be hard! 😉
Day 1: Full Body
Targeted Muscle: Full Body
Time needed: 18 min.
Focus: Muscle building
Rounds: 1
Day 2: Rest
Day 3: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 18 min.
Rounds: 1
Day 4: Rest
Day 5: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 18 min.
Rounds: 1
Day 6: Rest
Day 7: Rest
Day 8: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 18 min.
Rounds: 1
Day 9: Rest
Day 10: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 18 min.
Rounds: 1
Day 11: Rest
Day 12: Full Body
Focus: Muscle building
Time needed: 18 min.
Rounds: 1
Day 13: Rest
Day 14: Rest
Day 15: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 28 min.
Rounds: 2
Day 16: Rest
Day 17: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 28 min.
Rounds: 2
Day 18: Rest
Day 19: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 28 min.
Rounds: 2
Day 20: Rest
Day 21: Rest
Day 22: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 28 min.
Rounds: 2
Day 23: Rest
Day 24: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 28 min.
Rounds: 2
Day 25: Rest
Day 26: Full Body
Targeted Muscle: Full Body
Focus: Muscle building
Time needed: 28 min.
Rounds: 2
