Beginner Strength And Muscle Builder Program

What Is The Goal Of The Program?

This program is specifically designed to assist beginners with less than 2 years of consistent strength training experience. This program focuses 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, laying the groundwork for future advanced training.
This provides individuals with a well-designed and clear plan to follow, promoting consistency in their training.

 Program Structure

This is a 4-week program  consisting of 3 full body gym sessions per week. the primary focus of the program is progressing on primary compound lifts, developing both strength and muscle size.

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

- 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.

- Brief nutritional advice to help you maximise your results using the program. 

- Exercise substitutions 

Beginner Strength And Hypertrophy FAQs

Do I need any prior lifting experience?

No! This program is suitable for less experienced lifters, and complete beginners. The program provides clear instructions on training principles, technique, and progression. We can also provide technique assessment to help you master your form. Just send us a video of you preforming the exercises to our email below and we’ll help you correct any issues you may be having.

Can this program be repeated?

yes, this program can be repeated for many months and still yield significant results.

What does a typical training week look like?

3 full body sessions a week, with each session starting with a few main compound lifts such as squats, leg press, incline dumbbell bench press, dips, rows and deadlifts, followed by a some accessory exercises towards the end of the workouts. 

How long are the workouts?

The workouts can be complete within 45-60 minutes 

What equipment do i need?

Most lifts require standard gym equipment (barbells, dumbbell and cables) with only a few machines, but exercises substitutions are provided for those using minimal equipment.

Can I change exercises?

There is a list of suitable exercise substitutions to choose from to match your abilities and preferences. 

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.