Beginner Program
Level 3
This is the perfect programm to slowly progress from a beginner to a more advanced beginner with strength and muscle!
26 days
27-39 min.
4 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: Upper Body and Core
Targeted Muscle: Upper Body and Core
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 2: Lower Body
Targeted Muscle: Lower Body
Focus: Strength and Muscle building
Time needed: 27 min.
Rounds: 1
Day 3: Rest
Day 4: Upper Body and Core
Targeted Muscle: Upper Body and Core
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 5: Lower Body
Targeted Muscle: Lower Body
Focus: Strength and Muscle building
Time needed: 27 min.
Rounds: 1
Day 6: Rest
Day 7: Rest
Day 8: Upper Body
Targeted Muscle: Upper Body
Focus: Strength and Muscle building
Time needed: 27 min.
Rounds: 1
Day 9: Lower Body and Core
Targeted Muscle: Lower Body and Core
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 10: Rest
Day 11: Upper Body
Targeted Muscle: Upper Body
Focus: Strength and Muscle building
Time needed: 27 min.
Rounds: 1
Day 12: Lower Body and Core
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 13: Rest
Day 14: Rest
Day 15: Upper Body and Core
Targeted Muscle: Upper Body and Core
Focus: Strength and Muscle building
Time needed: 39 min.
Rounds: 1 (Core: 2 rounds)
Day 16: Lower Body
Targeted Muscle: Upper Body and Core
Focus: Strength and Muscle building
Time needed: 27 min.
Rounds: 1
Day 17: Rest
Day 18: Upper Body and Core
Targeted Muscle: Upper Body and Core
Focus: Strength and Muscle building
Time needed: 39 min.
Rounds: 1 (Core: 2 rounds)
Day 19: Lower Body
Targeted Muscle: Lower Body
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 20: Rest
Day 21: Rest
Day 22: Upper Body
Targeted Muscle: Upper Body
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 23: Lower Body and Core
Targeted Muscle: Lower Body and Core
Focus: Strength and Muscle building
Time needed: 39 min.
Rounds: 1 (Core: 2 rounds)
Day 24: Rest
Day 25: Upper Body
Targeted Muscle: Upper Body
Focus: Strength and Muscle building
Time needed: 33 min.
Rounds: 1
Day 26: Lower Body and Core
Targeted Muscle: Lower Body and Core
Focus: Strength and Muscle building
Time needed: 39 min.
Rounds: 1 (Core: 2 rounds)
