Beginner Phase 1

By Cody

Welcome to your first phase of training in the gym. This program is designed to build confidence, sharpen your technique, and create consistency. Focus on learning each movement, controlling your tempo, and showing up every session. These exercises may be classed as beginner movements, but they'll always be part of your training moving forward. Master them now. Make every rep count — the foundation you build here determines the results you achieve later. **Rest:** 45-60 seconds between sets

4 week program with 12 workout days and 112 exercises.

Week 1, Day 1: Legs & Core

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Seated Leg Press
3 sets × 12 reps
Lying Leg Curl
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calve Raise Machine
3 sets × 15 reps
Crunch
3 sets × 20 reps
Plank
3 sets × 30 seconds

Week 1, Day 2: Pull

10 min cardio (X-trainer or rower)
1 sets × 600 seconds
Bird Dog
1 sets × 5 reps
5 each side
Plank
1 sets × 30 seconds
Side Plank
2 sets × 15 seconds
15 sec each side
Lat Pull Down
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Alternating Dumbbell Row
3 sets × 12 reps
Barbell Curl
3 sets × 12 reps

Beginner Phase 1

with Cody

weeks

days

112

exercises

Free

program

What's included:

Full 4-week program access
Video demonstrations for all exercises
Track your progress and PRs
Your logs carry across all programs
Lifetime access - restart anytime

Beginner Phase 1

Dumbbell Hammer Curl

Week 1, Day 3: Push

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Chest Press

Pec Fly Machine

Shoulder Press Machine

Tricep Push Down

Tricep Rope Push Down

Week 2, Day 1: Legs & Core

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Seated Leg Press

Lying Leg Curl

Leg Extension

Standing Calve Raise Machine

Crunch

Plank

Week 2, Day 2: Pull

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Lat Pull Down

Seated Cable Row

Alternating Dumbbell Row

Barbell Curl

Dumbbell Hammer Curl

Week 2, Day 3: Push

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Chest Press

Pec Fly Machine

Shoulder Press Machine

Tricep Push Down

Tricep Rope Push Down

Week 3, Day 1: Legs & Core

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Seated Leg Press

Lying Leg Curl

Leg Extension

Standing Calve Raise Machine

Crunch

Plank

Week 3, Day 2: Pull

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Lat Pull Down

Seated Cable Row

Alternating Dumbbell Row

Barbell Curl

Dumbbell Hammer Curl

Week 3, Day 3: Push

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Chest Press

Pec Fly Machine

Shoulder Press Machine

Tricep Push Down

Tricep Rope Push Down

Week 4, Day 1: Legs & Core

10 min cardio (X-trainer or rower)

Bird Dog

Plank

Side Plank

Seated Leg Press