Beginner Workout
Every champion once started as a beginner. Even Khabib, Conor, and all the greats began from zero. The key? A structured plan and relentless execution.
Designed to build a solid foundation of strength, endurance, and explosiveness. No more confusion. No more wasted effort. Follow this plan, and in just 4 weeks, you will feel the transformation! Let’s break it down.
Day 1 – Upper Body Strength (Chest, Shoulder, Triceps)
Push-ups – 3 sets of 12 reps
Incline Push-ups – 3 sets of 15 reps
Shoulder Taps – 3 sets of 20 reps
Triceps Dips – 3 sets of 12 reps
Plank Hold – 3 sets of 30-45 seconds
Day 2 – Lower Body & Core (Legs, Abs, Core)
Bodyweight Squats – 3 sets of 15 reps
Lunges – 3 sets of 12 reps per leg
Glute Bridge – 3 sets of 15 reps
Leg Raises – 3 sets of 12 reps
Russian Twists – 3 sets of 20 reps
Day 3 – Full Body Conditioning (Endurance & Explosiveness)
Jump Squats – 3 sets of 12 reps
Burpees – 3 sets of 10 reps
Mountain Climbers – 3 sets of 30 seconds
Bear Crawl – 3 sets of 10 meters
Jump Rope – 3 sets of 1 minute
