Ultimate Beginner
- Download the Ultimate Beginner program calendar (colour version)
- Download the Ultimate Beginner program calendar (black & white version)
The Ultimate Beginner program is based on 20 workouts over six weeks:
- Three workouts each week across the first four weeks
- These workouts will target the largest muscle groups within the body and comprise primarily compound movements – a.k.a. the fundamentals
- Four workouts each week across the final two weeks
- These are split into upper or lower-body focused training, still containing those compound movements but including isolation exercises to target specific muscles
The Ultimate Beginner program calendar can be altered to suit your preference, energy levels, and life commitments! One workout per week, or two... there is no right or wrong!
Here’s our suggested schedule for the first four weeks:
| Monday | Full body |
| Tuesday | Rest / active rest day |
| Wednesday | Full body |
| Thursday | Rest / active rest day |
| Friday | Full body |
| Saturday | Rest / active rest day |
| Sunday | Rest / active rest day |
And for the final two weeks:
| Monday | Lower body |
| Tuesday | Upper body |
| Wednesday | Rest / active rest day |
| Thursday | Lower body |
| Friday | Upper body |
| Saturday | Rest / active rest day |
| Sunday | Rest / active rest day |
Again, this is simply a suggestion. You can even complete two workouts per week, for example, and train one day, then rest three days and so on. You can work through this at your own pace!
Remember that if you are completely new to lifting, it will take time to feel comfortable with some of the movements. However, you may be surprised at how quickly you progress!
Beastmode
- Download the Beastmode program calendar (colour version)
- Download the Beastmode program calendar (black & white version)
The Beastmode program is based on five workouts per week across ten weeks. The calendar shows a suggested schedule for the sessions, however, this can be altered to suit your preference, energy levels and life commitments.
The calendar will show the workouts as follows:
| Monday | Lower body |
| Tuesday | Upper body |
| Wednesday | Lower body |
| Thursday | Rest / active rest |
| Friday | Full body |
| Saturday | Rest / active rest |
| Sunday | HIIT / cardio |
Again, this is simply a suggestion! You could complete four workouts per week, for example, and train for two days, then rest for two days and so on. You can even fit in a run on a Sunday if you like, as opposed to the HIIT / cardio session, if you enjoy running.
IRON
- Download the IRON program calendar (colour version)
- Download the IRON program calendar (black & white version)
The IRON program is based on five workouts per week across ten weeks. The calendar shows a suggested schedule for the session, however, this can be altered to suit your preferences, energy levels and life commitments.
You can do these workouts any time that suits you! Morning, evening, or have the entire weekend as rest. The calendar is simply a suggestion. You could complete four workouts per week, for example: train for two days, then rest for two days, and so on. You can even run on a Sunday if you like and move that day's training to another day.