Complete Beginner Strength And Hypertrophy Program

4 Week Strength And Hypertrophy Program (Novice - Beginner)

What Is The Goal Of The Program?

This program is specifically designed to assist beginners in the gym by focusing on building a strong foundation of strength and muscle mass. It emphasises the introduction of fundamental exercises and movement patterns, which are crucial for developing overall strength and coordination, thus laying the groundwork for future advanced training. By following this structured program, beginners can learn the correct form and technique for a variety of exercises. This is essential as it minimises the risk of injury and ensures optimal muscle activation during movements, thereby maximising the efficiency of each workout.
Moreover, this program provides individuals with a well-designed plan to follow, promoting consistency in their training. It revolves around exercises that target all major muscle groups in the body, eliminating unnecessary elements and keeping the focus on key exercises. This approach ensures that muscle groups are adequately trained, reducing the risk of muscular imbalances and promoting symmetrical development of the physique. By adhering to this program, beginners can establish a solid foundation of strength and muscle, setting the stage for further progress in their fitness journey.

Why Is This Program Important? And Who Is It For?

This program holds significant importance as it is specifically designed to lay the foundation for future progress. By focusing on establishing proper form, technique, and foundational strength, individuals can confidently transition to more advanced training methods and programs. It serves as a crucial stepping stone towards achieving more specialized training goals, such as powerlifting or sports-specific training.
This program caters to individuals who are, for the most part, complete beginners in the gym. Whether you are an athlete or an average individual aiming to improve your overall fitness and well-being, building a solid base of strength and muscle mass holds great importance. And this program provides the perfect starting point to achieve those goals.

What’s included?

- A PDF document that you can track your gym sessions with, and monitor progress anywhere, anytime.

- Detailed workout instructions on sets, reps, tempo and exercise intensities etc.

- Exercise Tutorials

- General warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to help you develop your fitness knowledge.

- Nutritional advice to help you maximise your results using the program, regardless of if you are in a calorie surplus, deficit, or at maintenance. 

- Exercise substitutions 

Program Structure

This is a 4-week program; however, it is recommended to repeat this training block as it can be followed for several months and still yield significant benefits for beginners. It is a full-body program consisting of 3 gym sessions per week. 

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness.services@gmail.com

and we will be happy to help you solve any issues you may be having.