Built Strong: Beginner Blueprint

Summary: This 12-week Beginner Track is designed to establish foundational strength, build confidence with key movement patterns, and improve overall conditioning. Ideal for individuals new to strength training or returning after a long break, the program focuses on developing proper motor-unit recruitment, technique, and work capacity in a progressive, approachable format. Clickable video links with each exercise ensure proper form and movement technique are maintained. • Frequency: 3 days per week (e.g., Monday/Wednesday/Friday) split into Upper - Lower - Full Body workouts • Progression: Increase repetitions or load when exercises feel easier (RPE drops below 6) • Duration: 12 weeks, divided into three progressive 4-week phases • Focus Areas: Lower body, upper body, core stability, and conditioning Key Features: • Exercise Video Library to ensure proper movement technique • RPE-Based Progression: Training is guided by Rated Perceived Exertion (RPE) to safely and gradually increase intensity while prioritizing form and control. • Balanced Full-Body Training: Each week includes lower, upper, and fully body splits, core stability work, and short, scalable conditioning circuits. • Progressive Phases: Every four weeks, exercise difficulty, volume, and/or intensity increase to support ongoing adaptation and skill development. • Functional, Accessible Movements: Exercises rely on dumbbells, bodyweight, and basic gym equipment, making the program adaptable to most gym setups. Program Goals: • Improve coordination and neuromuscular control • Build base strength and muscular endurance • Develop consistent exercise habits and movement confidence • Enhance overall conditioning and work capacity This beginner-friendly program bridges the gap between inactivity and more advanced strength training programs by emphasizing foundational movements and gradual, sustainable progression. For questions, please contact wcampbell@beaconhillathleticclubs.com