General Fitnessbeginner4 weeks
4-Week Beginner Kickstart
Perfect first program. 3 days/week full-body training to build the habit.
Week-by-Week Overview
| Week | Focus | Monday | Wednesday | Friday |
|---|---|---|---|---|
| 1 | Learn the Basics | Full-Body A (Bodyweight) | 20 min Walk / Bike | Full-Body B (Bodyweight) |
| 2 | Add Load | Full-Body A (Light Weights) | 25 min Cardio | Full-Body B (Light Weights) |
| 3 | Build Habit | Full-Body A (Moderate) | 30 min Cardio | Full-Body B (Moderate) |
| 4 | Consolidate | Full-Body A (Push Max) | 30 min Cardio | Full-Body B (Push Max) |
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