8-Week Beginner Weight-Lifting Programme

Course details

Course Highlights

• Includes over 3 hours of video content, 140 video lectures, daily printable fitness logs and nutritious recipes.
• Learn unique and simple exercises for weight training.
• Use the fitness logs to keep track of progress and follow through with your fitness journey.
• Each day includes different exercises, to keep the plan exciting.

Course Overview
This weight training programme has been created specifically for beginners interested in strength training or gym lovers wanting to explore a new area of ;

Instructor Bio
Jen Puzio, your passionate fitness trainer has a in Sports Medicine and Athletic Training. She also has a from Frostburg State University in Health and Physical Education Teaching and has teaching and coaching experience at levels K-12. She is an NASM Certified Personal Trainer and has an degree from Towson University in Applied Informational
Technology.

Course Curriculum
Introduction
Introduction
Course Overview
Course Objectives
Disclaimer
Prepare yourself before training
Handout - Complete trainer schedule

Daily Trainer Programme: Week 1
Day 1 - Legs
Handout - Day 1 fitness log
Day 2 - Chest and triceps
Handout - Day 2 fitness log
Day 3 - Rest day
Day 4 - Back and Biceps
Handout - Day 4 fitness log
Day 5 - Shoulders and abs
Handout - Day 5 fitness log
Day 6 - Rest day and muscular soreness
Day 7 - Rest day - nutrition

Daily Trainer Programme: Week 2
Day 8 - Legs
Handout - Day 8 fitness log
Day 9 - Chest and triceps
Handout - Day 9 fitness log
Rest Day 10 - Rest day and controlling your environment
Day 11 - Back and biceps
Handout - Day 11 fitness log
Day 12 - Shoulders and abs
Handout - Day 12 fitness log
Day 13 - Rest and watch out for boredom
Day 14 - Rest day and re-evaluating goals

Daily Trainer Programme: Week 3
Day 15 - Chest and triceps
Handout - Day 15 fitness log
Day 16 - Rest day recipe
Handout - Day 16 chicken pouches
Day 17 - Shoulders and abs
Handout - Day 17 fitness log
Day 18 - Rest day decreasing belly fat
Day 19 - Back and Biceps
Handout - Day 19 fitness log
Day 20 - Rest day supplementation
Handout - Day 21 fitness log
Day 21 - Fitness log

Daily Trainer Programme: Week 4
Day 22 - Chest and triceps
Handout - Day 22 fitness log
Day 23 - Rest day - How to stay motivated
Day 24 - Shoulders and abs
Handout - Day 24 fitness log
Day 25 - Rest day, soreness vs. fatigue
Day 26 - Back and Biceps
Handout - Day 26 fitness log
Day 27 - Rest day, fat in your diet
Day 28 - Legs
Handout - Day 28 fitness log

Daily Trainer Programme: Week 5
Day 29 - Chest and triceps
Handout - Day 29 fitness log
Day 30 - Back and biceps
Handout - Day 30 fitness log
Day 31 - Rest day, being tired and training
Handout - Day 32 - Stuffed bell peppers recipe
Day 33 - Shoulders and abs
Handout - Day 33 fitness log
Day 34 - Legs
Handout - Day 34 fitness log
Day 35 - Rest day - I'm a sugar addict

Daily Trainer Programme: Week 6
Day 36 - Chest and Triceps
Handout - Day 36 fitness log
Day 37 - Back and biceps
Handout - Day 37 fitness log
Day 38 - Rest day and your macronutrients as fuel
Day 39 - Rest day and glutamine supplement
Day 40 - Shoulders and abs
Handout - Day 40 fitness log
Day 41 - Legs
Handout - Day 41 fitness log
Handout - Day 42 - Zucchini fritters recipe

Daily Trainer Programme: Week 7
Day 43 - Rest day and the best meal for breakfast
Day 44 - Shoulders and abs
Handout - Day 44 fitness log
Day 45 - Kettlebell workout
Handout - Day 45 fitness log
Day 46 - Rest day and as a beginner focus on this
Day 47 - Back
Handout - Day 47 fitness log
Day 48 - Chests and triceps
Handout - Day 48 fitness log
Day 49 - Legs and biceps
Handout - Day 49 fitness log

Daily Trainer Programme: Week 8
Day 50 - rest day and unspoken rules of the gym
Day 51 - Shoulders and abs
Handout - Day 51 fitness log
Day 52 - Kettlebell workout
Handout - Day 52 fitness log
Day 53 - Rest day and it doesn't stop here
Day 54 - Back
Handout - Day 54 fitness log
Day 55 - Chest and tricpes
Handout - Day 55 fitness log
Day 56 - Legs and Biceps
Handout - Day 56 fitness log

Plus More!



  Updated on 14 October, 2018