Your First 12 Weeks — Beginner Workout Program, 3 Days a Week (PDF + Tracker)
Never lifted before? This is where you start.
The complete beginner's plan to build muscle, lose fat, and become someone who lifts. Three simple full-body days a week, every fundamental movement taught step by step, and steady progress you can see. Every exercise has a home option and a machine option — so you can start today, wherever you are. No experience needed.
Which starting-point program fits you?
📘 Inside the 61-page guide
- 36 workouts, written out move by move — just follow the page
- Every movement taught — the fundamentals broken down step by step
- A form-demo video on every single exercise
- A home option and a machine option for every movement — train anywhere
- Steady progression — a simple method that adds a little every week
- Bonus: picking your weights, warm-ups, recovery & the mindset to keep showing up
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Learn · groove the movements light and build good form
- Block 2 — Build · add weight as your technique locks in
- Block 3 — Transform · put it all together and see how far you've come
- Every exercise has a home option and a machine option
Who it's for
- Total beginners who've never followed a lifting plan
- Home or gym trainers — every move has an option either way
- Anyone starting over who wants to build muscle and lose fat
What you get
- ✅ 61-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 36 workouts across 3 blocks
- ✅ Every movement taught step by step
- ✅ A home option and a machine option on every lift
- ✅ Works on any device — yours forever
Common questions
- I've genuinely never worked out. Can I do this? Yes — it's built for exactly that. Block 1 teaches every movement from scratch with light weight and a demo video, so you learn as you go.
- Do I need a gym? No. Every exercise has a home option (bodyweight or minimal equipment) and a machine option, so you can train at home or in a gym.
- How much time does it take? Three sessions a week — the schedule beginners actually stick to, which is what drives results.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
- Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.
Three days a week. Follow the page. Become someone who lifts.
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