START
3 Step Start – Weight Loss Program
A simple weight loss program designed to help beginners build a sustainable and realistic fitness foundation.
WORKOUT PROGRAMS
Fitstra workout programs are designed to accommodate brand new, first day lifters as well as those who have been in the gym for years. All programs contain resistance training, core work, and cardiovascular conditioning.
2-3X/WK
Full Body
A 2-3 day/wk, full body weight training program designed to improve strength and hypertrophy.
6X/WK
Legs Push Pull
A 6 day/wk, 15+ week weight training program designed to primarily target hypertrophy through an alternating legs/push/pull setup.
5X/WK
LPPLU
A 5 day/wk, 10+ week weight training program designed to target strength and hypertrophy through a blended legs/push/pull/lower/upper routine.
2-3X/WK
Strength Training for Beginners
This is a 2-3 day/wk, full body weight training program designed to introduce barbell exercises and basic compound exercises to novice lifters while improving strength and hypertrophy.
4X/WK
Upper Lower
A 4x/wk, 10+ week weight training program designed to target strength and hypertrophy through an upper body/lower body split. All major movement patterns are hit twice a week.
Get the Full Book
These programs can be found in Fitness & Nutrition Programming for Beginners. If you enjoy running them and see results, consider purchasing the full book either as a PDF or paperback. Thanks!