Welcome to the first week of your new body! I trust that you’ve read through the foundation of this trainer and have a solid grasp on your nutrition and supplementation needs. These factors provide the basis of strong training sessions, which we’re about to get started with.

Throughout Week 1, you’ll stick to 14 reps per set. This will ensure you do enough reps to connect to the muscle properly, assess your technique, and activate a variety of muscle fibers. Although you’re a beginner in the weight room, I want you to give it your all. Gradually increase the weight if you can easily get through the 14 reps in each set.

Download/Print Week 1 Training Notes