Many beginners think that doing 100 pushups a day is a good idea to grow a bigger chest. Here's why you need to STOP doing 100 pushups a day - ua-cam.com/video/-T64FLsJnAU/v-deo.html
@@drhtum Cardio & Strength Training CAN NOT be done together. It is always better to do them separately. 100 Pushups is a cardio for those who can do. But as per Jeff ua-cam.com/video/-T64FLsJnAU/v-deo.html video. STOP DOING 100 PUSH UPS.
Month 1 Workout A (Total Body) 4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm 2:24 Level 1 Chest Supported Row - 3 x 12-15 FF 5:34 Level 1 BW Split Squat - 3 x FF each leg Workout B (Total Body) 3:58 Level 1 PullThrough - 3 x 12-15 FF 6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg 0:57 Level 1 Push Up - 3 x FF 3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF Workout C (Core/Carry) 6:50 Level 1 RollUps - 3 x FF 7:33 Level 1 Suitcase Carry - 3 x FF each arm Month 2 Workout D (Total Body) 4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF 1:55 Level 2 DB OHP - 3-4 x 8-12 FF 2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF 5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg Workout E (Total Body) 4:07 Level 2 RDL - 3-4 x 8-12 FF 6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF 1:12 Level 2 Bench Press - 3-4 x 8-12 FF 3:23 Level 2 Band Assisted Pullup - 3 X FF Workout F (Core/Carry) 7:00 Level 2 Jackknifes - 3-4 X FF 7:38 Level 2 Farmer's Carry - 3-4 X FF Month 3 (Add 5 lbs if able to perform setsXreps) Workout H (Total Body) 5:05 Level 3 Back Squat - 3 x 5 2:05 Level 3 Barbell OHP - 3 x 5 2:50 Level 3 Underhand BB Row - 3 x 8 5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg Workout G (Total Body) 4:20 Level 3 DL - 3 x 5 6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg 1:27 Level 3 BB Bench Press - 3 x 5 3:37 Level 3 PullUps - 3 x FF Workout I (Core/Carry) 7:09 Level 3 Hanging Knee Raise - 3 x FF 7:44 Level 3 Overhead Carry - 3 x FF
Thanks, made it easier for me to see the workouts. I'm 40 yr old, I've never exercised much but I need some life style changes. My body type is skinny as hell got that water weight belly going. I've been doing power walking for 30-60 min each day w some body weight floor exercises. But I wanna start hitting the weights. I will follow this plan. Thanks bro 👌
I was able to make the routine in my google calendar and copy and past this into the description and now I have a perfectly time stamped way to reference the video at each level Thanks so much for saving me HOURS!!
I was here one month ago. Here's a quick update: I followed all exercises for Level 1 for one month. I'm now ready for Level 2. I have been focusing on my nutrition as well. I'm considered overweight and have lost a good amount of weight already. My body is beginning to take shape and I can see where this is going. My focus was on doing the exercises correctly and establishing the consistency of going to the gym, nothing less nothing more. Questions? Hopefully, I'll be back here for month 2 (I see a lot of people post about month 1 but never come back for 2). Month 2: I continue to see progress in the mirror. I do not look jacked by any means, but every week my man boobs look less like boobs and more like pecs; not there yet though. When I felt lost during an exercise, I would think about Month 1 and what the concept (muscles being worked) was. I did increase my weight for each exercise at least once during this month. There are less reps, so if I felt I could do more then I would add more weight. If for some reason I couldn't do it, no problem, I'd just grab the lower weight right away and complete the exercise. Nothing crazy really, just go in there do my work out and that's all! I do add a 5 min walk on the treadmill before each workout and a 5 min stretch session after. Drink lots of water! You got this!! Month 3: I'm going to make my month 3 update right now. Hopefully this has been helpful to at least one person. I followed the exercises for three months and it's exactly what it portrays to be: a beginner work out. It taught me consistency in the gym, different terminologies and what I should feel when I'm lifting. My body is so much different than when I first started. But I am not ripped or the hulk. judging on a 3 month journey so far, I think you will have to do at least 6 months, possibly a year of consistent workout for your body to change to a 'I work out' type. Don't get me wrong, I see the change in my body now, and muscles look great. But it's not an easy fix and done, this is a long game. Specific to this program. It feels that month 3 begins to get much harder. I'm not able to do a lot of pull-ups (the feeling of getting your first one, is amazing!), so I still do the assisted. Some of the other exercises, in my inexperienced opinion, get a little dangerous. I'm trying to lift more and more weight each time I go. But it's uncharted territory. Is the bar going to fall on me, am I gonna injure myself with too much weight? So I'm not going to do a month 4. I'm just gonna stick with the 3. I'm most likely going to transition to AX-1 training camp (I believe it's called) I want to continue my gym journey but don't feel like repeating this. I'm going to expand and gain some more knowledge. Thanks for reading!! Good luck!! & Thanks to @athleanx for the amazing workout that got me started on a healthier me.
Did for myself so thought of sharing! Month 1 Workout A (Total Body) 4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm 2:24 Level 1 Chest Supported Row - 3 x 12-15 FF 5:34 Level 1 BW Split Squat - 3 x FF each leg Workout B (Total Body) 3:58 Level 1 PullThrough - 3 x 12-15 FF 6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg 0:57 Level 1 Push Up - 3 x FF 3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF Workout C (Core/Carry) 6:50 Level 1 RollUps - 3 x FF 7:33 Level 1 Suitcase Carry - 3 x FF each arm Month 2 Workout D (Total Body) 4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF 1:55 Level 2 DB OHP - 3-4 x 8-12 FF 2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF 5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg Workout E (Total Body) 4:07 Level 2 RDL - 3-4 x 8-12 FF 6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF 1:12 Level 2 Bench Press - 3-4 x 8-12 FF 3:23 Level 2 Band Assisted Pullup - 3 X FF Workout F (Core/Carry) 7:00 Level 2 Jackknifes - 3-4 X FF 7:38 Level 2 Farmer's Carry - 3-4 X FF Month 3 (Add 5 lbs if able to perform setsXreps) Workout H (Total Body) 5:05 Level 3 Back Squat - 3 x 5 2:05 Level 3 Barbell OHP - 3 x 5 2:50 Level 3 Underhand BB Row - 3 x 8 5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg Workout G (Total Body) 4:20 Level 3 DL - 3 x 5 6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg 1:27 Level 3 BB Bench Press - 3 x 5 3:37 Level 3 PullUps - 3 x FF Workout I (Core/Carry) 7:09 Level 3 Hanging Knee Raise - 3 x FF 7:44 Level 3 Overhead Carry - 3 x FF
I honestly don't understand why he doesn't do marathons. He has the perfect frame for long distance running. He could blow like 95% of people in long distance runs out of the water, easily.
@@DevaanshPareek First week you go A on Monday, B on Wednesday, then A again on friday. Second week you go B on Monday, A on Wednesday, B again on Friday. Repeat the same pattern for the next weeks.
Workout A (Total Body) 4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm 2:24 Level 1 Chest Supported Row - 3 x 12-15 FF 5:34 Level 1 BW Split Squat - 3 x FF each leg Workout B (Total Body) 3:58 Level 1 PullThrough - 3 x 12-15 FF 6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg 0:57 Level 1 Push Up - 3 x FF 3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF Workout C (Core/Carry) 6:50 Level 1 RollUps - 3 x FF 7:33 Level 1 Suitcase Carry - 3 x FF each arm Month 2 Workout D (Total Body) 4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF 1:55 Level 2 DB OHP - 3-4 x 8-12 FF 2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF 5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg Workout E (Total Body) 4:07 Level 2 RDL - 3-4 x 8-12 FF 6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF 1:12 Level 2 Bench Press - 3-4 x 8-12 FF 3:23 Level 2 Band Assisted Pullup - 3 X FF Workout F (Core/Carry) 7:00 Level 2 Jackknifes - 3-4 X FF 7:38 Level 2 Farmer's Carry - 3-4 X FF Month 3 (Add 5 lbs if able to perform setsXreps) Workout H (Total Body) 5:05 Level 3 Back Squat - 3 x 5 2:05 Level 3 Barbell OHP - 3 x 5 2:50 Level 3 Underhand BB Row - 3 x 8 5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg Workout G (Total Body) 4:20 Level 3 DL - 3 x 5 6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg 1:27 Level 3 BB Bench Press - 3 x 5 3:37 Level 3 PullUps - 3 x FF Workout I (Core/Carry) 7:09 Level 3 Hanging Knee Raise - 3 x FF 7:44 Level 3 Overhead Carry - 3 x FF
Just came back to say that I've been doing this workout for a month. I've just progressed from level one to level two. All I can say is IT WORKS! I can't believe how well this works! Thank you, Jeff, for making this available to everyone!
@@unkindledtarnished2958 that’s my questions as well, basically u choose the one at ur limit for example for vertical push one, I used 20 lb first tried to do 15 but I failed at 12 and I chose 15 lb next time and I can do 15 times and I couldn’t do one more, so 15 is good for me I assume
@@GymRatMotivational I'm sure you're asking the other guy, but I am on month 3, in the middle somewhere. I've been following it exactly I'm getting pretty damn good results.
This is exactly what beginners need. I used to show up to the gym and do random stuff, not having any clue what I was doing. This makes so much sense and now I know what I'm doing
I’m a female, 40, I’m finishing the 3rd month now. I went from struggling with body weight squats and lunges to now squatting 70lbs, deadlifting 60 lbs, 30 lb military press, 70 lb step back lunges 40 lb bench press, 60 lb pull downs. feel so proud of myself! Is there a recommended next set of exercises in a video that I can move to? Thanks :)
Congrats on your progress! Did u notice a big change in your body composition in that time? My partner and I have just joined a gym and plan to follow this workout. She’s very nervous to start and I intend on sharing your success story :-)!
@@CorruptControl my body comp scale says my muscle mass increased by 4 pounds in the past 3 months for whatever that’s worth. I also find carrying regular stuff around a lot easier. It’s great because you can do all the exercises in 25 mins if you need to which was very motivating to me (especially at first).
I just joined the gym after being away from it for 10 years. I had a session with a personal trainer and strained a muscle in the first session so I spent a week or so doing a deep dive on UA-cam and found your channel and I have written out this plan and feel really good about taking a systematic and sensible approach to building up my strentgh while not injuring myself. So thankyou so much for this fantastic advise. Very appreciated.
@@vikramhariharan2285 this is about going until form failure and to be able to do it at your best. Personally I would think a 3 min rest per set would get you the rest needed to perform at your best.
Month 1 Workout A (Total Body) 4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm 2:24 Level 1 Chest Supported Row - 3 x 12-15 FF 5:34 Level 1 BW Split Squat - 3 x FF each leg Workout B (Total Body) 3:58 Level 1 PullThrough - 3 x 12-15 FF 6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg 0:57 Level 1 Push Up - 3 x FF 3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF Workout C (Core/Carry) 6:50 Level 1 RollUps - 3 x FF 7:33 Level 1 Suitcase Carry - 3 x FF each arm Month 2 Workout D (Total Body) 4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF 1:55 Level 2 DB OHP - 3-4 x 8-12 FF 2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF 5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg Workout E (Total Body) 4:07 Level 2 RDL - 3-4 x 8-12 FF 6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF 1:12 Level 2 Bench Press - 3-4 x 8-12 FF 3:23 Level 2 Band Assisted Pullup - 3 X FF Workout F (Core/Carry) 7:00 Level 2 Jackknifes - 3-4 X FF 7:38 Level 2 Farmer's Carry - 3-4 X FF Month 3 (Add 5 lbs if able to perform setsXreps) Workout H (Total Body) 5:05 Level 3 Back Squat - 3 x 5 2:05 Level 3 Barbell OHP - 3 x 5 2:50 Level 3 Underhand BB Row - 3 x 8 5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg Workout G (Total Body) 4:20 Level 3 DL - 3 x 5 6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg 1:27 Level 3 BB Bench Press - 3 x 5 3:37 Level 3 PullUps - 3 x FF Workout I (Core/Carry) 7:09 Level 3 Hanging Knee Raise - 3 x FF 7:44 Level 3 Overhead Carry - 3 x FF
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/perfect-beginner-workout If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Yeah man, what a gift. This is a rare thing for a fitness channel to do, and it's even rarer because jeff puts all his knowledge to it, so we know its a damn good workout plan.
This video alone is worth at least $250 in value if not life-changing for a lot of people for confidence fitness and longevity. With that being said, most people who even see this video and think they want to change their life, only about one percent maybe 1.5% will follow this video ! Incredible value offer free this is great, very intricate and well organized
I'm starting the second month and I really feel the difference, the second level is really demanding and I'm amazed by the weight I can lift now. Jeff is truly an expert. Be patient and build a good foundation.
Month 1 update : It has been 1 month since I have started doing this exercises. It was challenging to begin with but slowly progressed and now I am very comfortablr doing all the exercises. I also added a 15 -20 min cardio routine to the exercises and it really helped. I have lost around 4 kgs. I thought I hit a plateau coz I wasn't getting below 90 kgs. But Finally I did it, I'm currently 86 kgs. Didn't eat clean for the first 10 days but since the last 20 days I have been eating very carefully and maintaining a calorie deficit of 500 cals. And I see the results. Not a crazy change but yeah slowly will get there. My goal is to look good shirtless and a weight of 72 kgs. 14 more to go
@@aaro7950 Thanks for the suggestion. Actually I added cardio on the days that were mentioned as C workout which only had like carry and abs and also on sat and sunday I go for walks / do some form of cardio like badminton/swimming.
@@jegkr352 Thanks for asking. Yeah I did the workout on the 2nd month as well and I broke my finger in a accident took me 1 month to recover and 2 weeks to get back to exercise . I was just walking 4-5 days a week when my finer was broken. didnt lose much weight but also didnt gain any. But my nutrition was affected. Started eating some junk as I was unable to cook but thanks to walking /running I didnt gain any weight or lost much of the muscle mass .Now will be back on track.
Thank you, Jeff! I'm 40, I'm a Marine, but working out just never "worked" for me and I never saw the results I was looking for. Started watching you last year, learning little by little what I was doing wrong, and I decided to go all in on this routine when you first released it. Now I can't walk past a mirror without appreciating the gains I've made. I spent last year losing 40 lbs and I've gained 10 lbs since I started this routine and I've been adding more exercises to it as I felt comfortable. Thank you for giving me the knowledge I needed to improve my fitness and my life. 💪
@@QuantumYuri It wasn't stated in the video, but I've seen other comments that say to rest 3 minutes between each set and not each exercise since it's to help build form and not strength just yet. Since you'll be going to form failure, you want to do your best every time!
This is the best beginner workout ever period. Went to the gym for the first time yesterday and struggled lifting an empty bar lol. As Jeff says, build up to do the level 3 variation with right form and set yourself up for success. Good luck in 2022 :)
Jeff, you are my idol and true bodybuilding icon. Your guides for beginners are really awesome, and i like that all these exercises can be done at home beacuse of the ongoing covid pandemic. I would also like to remind all new bodybuilders that beside hard training, diet is also a life changing factor. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. Please try finding a diet that will best suit you. If you still don't know where to start, consider dietarize as your starting point (it comes with a workout plan included, which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪
Yes this video is awesome. I’m 42 and just get back to the gym after more years off than I care to admit. To be able to watch a step by step plan eliminating the guess work definitely makes feel more comfortable and confident that I will actually be making progress and not just wasting time. THANK YOU
You need to watch K boges. He has changed the way I exercise. Just 3-4 exercises is all you need. I am 48 and have been training for 30 years. He has a simple no BS approach which is really informative
Thanks so much for this. I'm turning 36 this year. I'm 5'11'' and 215 lbs. Time to take control of my life by finding that self-discipline and self-mastery that is so vital to success.
Workout A (Total Body) 4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm 2:24 Level 1 Chest Supported Row - 3 x 12-15 FF 5:34 Level 1 BW Split Squat - 3 x FF each leg
Can't tell you how excited I am to see this in notifications! I always wanted to invite more people to the gym, but never had a perfect workout plan for complete beginners. This is great, and is definitely gonna be motivational for a lot of people!
I started this last week….I’m a 28 year old woman, and it’s been so helpful at the gym, and I’ve managed to lose 4 lbs in 7 days. I realize this isn’t specifically targeted towards weight loss but it helped me with my goals. having everything so clearly explained and laid out made the gym not so scary! Thanks for the video
i know this isn’t targeted towards weight loss, but that’s my goal. i want to do this strength training but any advice to also lose weight? i would assume cardio
@@prythal HI! so in the last 8 months since I've started this I've lost 27 lbs. For me personally, the thing that worked was eating healthier (duh), doing this program at the gym 3-4x a week, and making sure i walked 10,000 steps a day. I made a spreadsheet of this video and use it to plan and create my weekly goals (A,B,C days). After 6 months, when my progress started to halt, i started implementing youtube workouts targeted towards increasing heart rate to120-140 bpm, a little under Cardio for me. There are lots of videos like this on youtube! (growwithjo is a favorite) I highly recommend getting a Heart rate tracker...like a fitbit or a smart watch. It keeps track of your steps and helps you know when you're slacking haha. Implementing the workouts with my strength training has helped a ton! I'm continuing to lose weight, and i still love going to the gym
I’m a beginner as well. I have heard that diet is best for weight loss. Lifting is good for muscle development which slowly ultimately affects fat loss. And cardio is best for general cardiovascular health
Finished month 1, started month 2. Feeling great! I'm combining it with a morning routine consisting of dead hang and some stretching, plus short HIIT training 1-2x per week, running 1-2x per week. Shoulder pain is gone, lost some weight, feel like a beast.Totally different from my previous attempts at starting to exercise consistently, which usually ended in some type of injury. Thanks for the workout!
I began my journey by following this video, starting 1 month ago. I'm 5'9", small framed guy, weighing around 177 lbs. I'm 43 with a girlfriend, an almost 2 year old son and my full time job involves sitting at a computer for at least 8 hours a day (IT). 1 month later and I'm down to 173.1. This includes fat loss and some muscle gain. It wasn't always easy. I didn't exercise the same time every day but I found a way to get it done and in my mind, that's what counts. My girlfriend and best friend have both said they notice a difference in the way I look already. I did slightly change 2 dietary habits. I am trying to be better about eating til 80% full and I have cut back on the alcohol slightly, but not completely. I also do not eat immediately after my workouts nor do I eat anything before. When I started my journey, week 1, I could barely do 3 pushups in the first set. By week 4, I'm doing 15. My tips for anyone following this video are as follows: 1. Do push yourself to go beyond the 12-15 reps if you can (that's where the form failure comes into play). From the start, I exceeded 15 reps for every exercise where possible. 2. By week 3, you may start to feel bored of doing the same exercises. This is where tip 1 comes into play - compete against yourself to do more reps. I got to the point that by week 4, I was doing 70 reverse lunges (35 each leg) to get the burn really going. 3. For pushups, don't feel bad trying to do the assisted variety. Practicing the form is what counts. When I could only do 3 pushups, I did 12 more assisted. When I could do 15 pushups, I would do 5 more assisted. It's all about trying to build up to where you want to be. 4. If you're not breaking a sweat after each workout, you may be doing something wrong. Tuesdays and Thursdays seemed really easy for me with the suitcase carries. I added more weight, otherwise I could walk indefinitely without losing my grip. Also, really ensure you're doing the rollups correctly and engaging your abs to pull up and also engaging them while retracting. Update 7/23/24: I'm into week 4 and dropping my progress report as not much more can change throughout the week. Let me begin by stating that month 1 may have been SOME preparation for month 2, but month 2 is a wake-up call that rigorous exercise is now my reality. I did not feel prepared, at least during week 1 of month 2. Many of these exercises hit my lower back quite a bit. So much so that for all the extra effort I put in during month 1, I had to scale back in month 2 because my lower back was on fire by the end of certain sessions. By that, I mean painfully sore. Not severe pain but enough to cause me to realize I needed to scale back on the reps. I had to cut back on reps but I still did the 12, at least. It took about 2 weeks to ensure I was using the proper form for the dumbbell presses. If you're not feeling it in your pecs, you are doing something wrong. This month has been a bit of a challenge because unlike month 1, I didn't have any weight loss and my fancy scale shows fat and muscle rates are not improving. My girlfriend said she has noticed changes in my physique but I am a bit more skeptical of that. I think I see some improvement in my front upper body but I'm not sure. I've been reading up on the Athlean-X plans so I have some idea where I'm going with this after month 3. I'm too far in to stop. I feel like I need to know if I can make more progress with this beginner's training. I'm not going to pretend that I'm not worried about the outcome after month 3 is done, though. Update 8/26/24: I finished month 3 last week! Month 3 is a big step up from month 2. Fewer reps and heavier weights! It's what I was waiting for all along. I couldn’t have been happier to begin month 3. Similar to my critique of the start of month 2, I feel month 2 prepared me just enough for month 3 but still not as much as I would have liked. Again, I found myself adjusting the entire first week to now doing heavier weights and no more band for pullups. I’m not sure what month 3 netted me other than consistency. I realize that’s half the battle, if not more. After doing a weigh in on an empty stomach, I was down to 170.2. So, at the very least, I started my journey between 177 and 180 and made my way down to 170. Maybe it’s my scale, but it still shows me with a high amount of fat and the same amount of muscle as I started with prior to week 1. My body fat shows a 2% drop and my muscle mass fluctuates and stays around 67 or 68 lbs. I have a lot of stress and was previously diagnosed with depression. I don’t feel more energetic to start the day. I don’t feel much different, overall. I’m not trying to steer anyone away from trying this. Just documenting my result. My belly did not change at all. I think I can see fat loss in some places but I’m unsure. For month 4, I’m repeating month 3 but pushing myself more with the weights. I’m in my basement with most of the equipment I need and I will admit, doing squats with a barbell and no support feels risky. But at this moment, I don’t have an alternative. I also realized that maybe treating these exercises like a circuit was the wrong thing to do? In doing them like a circuit, the muscles being work aren’t being fatigued easily but with the weights I don’t feel like I’m getting enough reps. I guess I need to spend more time balancing things out to feel like I’m getting a good workout with so few reps involved. Well, this is my report and I hope it helps someone! After month 4 I may decide to report an update. I’m still considering signing up for one of the Athlean-X programs.
White Okay ua-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. John 3:16
Can’t wait to take my mom through this program! I’m still going to have to modify for her and will probably have to repeat month one before moving onto month two but this is still the best thing out there that I’ve found for her. Thank you!!
This is what I am doing, maybe extending slightly more and slowly increasing weights/resistance. Trying for an overall rehab after breaking my arm last June. I also have to lose a bunch of fat and level 2 band assist pull-ups scare me at the moment.
I'm still on LEVEL -1. Table pushaways, refrigerator door rows, soda spit outs, overhead snack put away and spoon drops. I have a month of sets to get through!
It took me about 20 minutes to write all that down. I've created 3 monthly charts, with all the workout letters. And a list of the corresponding exercises that go with each. Excited to start this today! I'm a bit out of shape, got lazy during Corona, so I like that this will be easy enough to build consistency. Once I'm done this, I'm going to jump back into one of my Athlene-X programs I purchased years ago. I've done it before, but it's pretty athletic, and you need a bit of a base before you jump into it.
Thank you for the amazing into. I'm currently rehabbing an injured left shoulder in order to prevent surgery . Your advice has been helpful for my 64 yr old body. Lost 37lbs and completely transformed body fat ratio from inspiration while viewing common sense videos such as yours. Good day, and happy New year.
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm 2:24 Level 1 Chest Supported Row - 3 x 12-15 FF 5:34 Level 1 BW Split Squat - 3 x FF each leg Workout B (Total Body) 3:58 Level 1 PullThrough - 3 x 12-15 FF 6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg 0:57 Level 1 Push Up - 3 x FF 3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF Workout C (Core/Carry) 6:50 Level 1 RollUps - 3 x FF 7:33 Level 1 Suitcase Carry - 3 x FF each arm
KAKAKAKAKAKAK this is wonderful! PRANK! It is terrible! I looked in the mirror and saw something UNPRETTY: my face. KAKAKAKAKAKA! But I am happy agayn because I have TWO HOT GIRLFRIENDS and I use them to get views on my videos! KAKAKAKAK!!! Good day, dear glenn
Hey checking in for the first time! I’m going to be doing this 3-month plan as a way to introduce myself to weightlifting! I indoor boulder but there are so many road blocks for me because I don’t have the strength one needs to do climbs past V4 and so on. Therefore, this feels absolutely perfect for me to lay in some foundation. Will be following the exact same plan and I do choose to boulder only on Tuesdays and Thursdays after my core workouts! And at the time of this original comment post, just got back from doing my first workout yet! I feel good and definitely put in some weight progression and everything hurts! Wish me luck ladies and gentlemen! 🙏🏻🙏🏻
Alr, I am back to update myself. I initially started off doing these exercises but I did turn away from this whole video and decided to do my own thing. I still focused on body foundation building for 12 weeks! And I have completed these 12 weeks doing my own “workout A” and “workout B” sort of thing. Out of all body parts, my chest and shoulders grew the most! I would also say my legs and glutes. The rest definitely got stronger but nothing life changing as 12 weeks is waaaaaay to short of a time period to grow significantly. But now that I’ll start isolation workouts, the differences are gonna be noticeable. I’m very proud of myself and for anyone who’s reading this on day 1, my biggest advice is to keep a journal of your workouts for progressive overload. Also if you don’t feel like going to the gym, take a quick cold shower and force yourself, you’ll feel much awake. Goodluck everyone.
I’ve been working out bad in the last month, zero progress, thanks to this video I now know that I was training out very poorly and randomly. Time to get a good schedule. Thanks for this!
This is exactly what beginners need. I used to show up to the gym and do random stuff, not having any clue what I was doing. This makes so much sense and now I know what I'm doing
I love that at the end it gives you steps to do AFTER the 3 month workout plan. I always get confused as to what to do after because I get scared of loosing muscle and gaining fat back 😅
I was a multi-sport athlete and powerlifter in HS 2 decades ago, and haven't lifted since. I just started lifting again but came on YT for guidance. Thank you for this. This is the most legit guidance I've found on here!
35 years old male here. It's been one month since I started this program (I have incorporated 1 additional workout which is facepulls and I do them in exercise A day). Being a beginner, my body is all sore and achy most of the time but I guess that's normal... and let me tell you, when I take those 2 days rest, the next exercise day I'm feeling energetic and way stronger! I'm glad I started this workout program. In 2 days I will start with Level 2 and I will be posting an update after 1 month 😎
@@glockz4940 after I have switched to level 2, I realized I'm barely able to do some of the exercises so for those specific ones I switched back to level one with heavier weight just so I can get stronger to transition to level 2. I can feel the strength I'm building doing those exercises! they're really good and I feel like I'm building a good foundation by sticking to the basics!
I will document my journey for the first month here, for my reflection in the future and motivation for whoever is not starting. I got my brother to register me to the gym because I knew I wouldn't break that barrier myself. I'm 27, I weigh 84kgs and my height is 176cm. I'm a runner but it's been getting hot where I'm at so I can't run outside. Day 0: I enter the gym, slightly ashamed since I'm clueless and I see muscular kids around. Immediately I head to the treadmill and hit it with my marathon pace. I exhaust myself and leave the gym. Day 1: I go with the intention of following Jeff's schedule, I do everything as shown, I mess up my form especially in the lunges and I am not sure If I did the DB squat exercise right. No problems I leave to reflect for another day. Day 2: I enter the gym, head for my warmup treadmill run 15 mins. I go by the DBs side in the gym and start doing my suitcase carry & my abs exercise. I leave feeling like my back was straightened with my abs and I feel good about my posture. Day 3: I enter the gym, head to my treadmill run, meet the coach at the gym he's a welcoming dude. I start with the pullthroughs, I knew I was doing it wrong so I asked the coach and he showed me a whole different exercise for the shoulders, but he taught me how to adjust the pulling side. He leaves and I start doing the pullthroughs till FF. I start on my pushups, I do 5 and I fail, the 2nd and 3rd reps are almost instant fails. I am thinking of changing this exercise to inclined pushups if I fail early next time don't feel like I hit the muscle. Did the rest of the exercises and left feeling good. Day 4: I plan on starting to do this at 5AM, of course I don't wake up. Previous ones I have done at the afternoon or evening. I kept reminding myself that I am a b word if I don't. So half an hour later, I wake up and go. I do my run but this time 10 mins cuz im late to work I finish my workout c exercise and leave. Need to make it earlier next time to do the exercises at ease. I go to work feeling healthy, strangers at work start giving me the head nod for some reason as if they know me. But I am sure this is because I am sore at my abs and have my back straight af. Feels good to get respect just for being healthy (haven't had those before). Day 5: I go to the gym half an hour earlier, still not enough time as workout A is longer than workout C. I plan on making it an hour earlier next time when I workout in the morning. I do my 10 minutes run, and I head to do workout A. I go to work this time completely depleted, a coworker catches me he's like dude you're literally dragging yourself. I don't like it. Anyways, as day goes on I restore some energy and get energetic. No more on the godly feeling and no sorenes. Day 6 & 7: I feel like it's too much to have 2 days rest. But I remind myself that the point here is not the workout it's the discipline. Day 8: I go to work out and I find myself struggling to do the pushups, this time I switch to knees support push ups & inclined push ups. I leave not extremely sore but barely can move my hands after those lat pullsdowns. Day 9: I go and get my 10 mins run, do exercise C. I don't feel like my abs have the same soreness as the beginning. I finish my workout and leave the GYM. This time I eat food and include half a protein shake serving. Overall, I don't see big gains but I do feel like I can carry more weight than before. Day 10: I go to the gym and do my 10 mins cardio warmup with a crazy headache. I do exercise A, and leave. It's no longer fun. Day 11: The gym is closed due to a public holiday, I decide to do the Workout C exercise at home. I notice that my weight is up by 2kgs, I search it and it's mostly water weight due to gylcogen storage. Day 12: The gym is still closed, luckily I can do all workouts in exercise B at home since I got the lat pulldown machine. I understand now moving forward it's all about discipline. I am thinking about incorporating a diet to support weight loss during this. Day 13 & Day 14: Rest days and I am happy that I completed 2 weeks already! Days 15-Day 21: I went in Day 15 and went to take my treadmill 10 mins run, I was ready to start my week 3. I go and start with the DB Squat, I finish the first rep and I have this insane increase in heart rate (something I never had happen so suddenly) and I had a strong migraine in my left side of the head. I have already trained when I had headache and it's not a good experience. I decide to leave to come back stronger. Battle lost but not the war. The migraine continues for 2 days+. I look up the reason and I can't find anything. I say it might have been there but mildly, and it was intensified with the squat. Day 22: This is technically my 3rd week since I skipped the previous 3rd week due to said injuries, I go take my 10mins run and start doing the DB Squat, my heart rate shoots up and I feel the migraine coming again! After I rested, it calmed down and the migraine went away. I searched it, it turns out that the leg has the most muscle mass and takes the most fuel when worked out. So I think this explains it. The rest of the exercise went smooth Day 23: I do my abs workout and the carry exercise. I feel like the abs exercise is getting less challenging, I can do many of them without getting tired. Day 24: I do exercise B and leave the gym. Nothing here. I am just starting to feel really well and my body feels better. Day 25: I do the abs workout and carry exercise at home and wrap it up. Day 26: I finish with exercise A on my week 3 and this time the migraine is much less (I am doing a 60lb DB on the DB Squat). Day 27-28: Resting but sometimes doing cardio. Day 29: I enter the gym, do my 10 mins cardio warmup. I do the rest of exercise B, man I am feeling much better my posture looks better, I feel like I am healthy. Day 30-31: Break (here I get in a chat with my body building friend and I tell him do I go for fat loss or do I continue, he recommends fat loss and to accelerate do stairmaster for 60mins in the morning and in the evening. Day 32: I do my workout B, do my stairmaster for 60 mins and leave the gym not knowing left from right. This was probably the most euphoric I felt. Day 33: I do my workout C, do my stairmaster at night. Day 34: I do my morning stairmaster 60 mins, leave the gym, come back in the evening do my workout then add another 60 mins of stairmaster. I feel alright. Day 35: I wake up the 2nd day and I'm down 1 kg from that stairmaster exercise. Mostly water weight. I wake up and do my fasted stairmaster 60 mins. Leave the gym. Come back in the evening do the workout and do 60 mins of stairmaster. Day 36: Last day. I completed the month, slightly scared for progressing but what the heck. We're in it to win it. I do my exercise & stairmaster and end the day. Was looking for the resistance band, I did not find it yet for the pull up. Will be looking for one hopefully I can find it. This is the end of this update. Reflection: Go for it. It's very simple, things will happen as you go but not before, plans change, workouts change, food changes, all of it. It begins with a step and what happens next is with time. Feeling more healthy and alive and confident. I would recommend this 100%.
I’m going to the gym tomorrow early morning before school, and I hope these workouts will set a path through out the time I’m gonna be going to the gym. Thank you for the video. Now I know what I need to do when I go to the gym.
Just finished my first week of this! It definitely kicked my ass to start, but it’s crazy how already at the end of the week I got better at it. I can see how people get addicted to this. Seeing yourself progress is an amazing feeling!
Congrats on your first week! I just started, could I ask you how much weight you used for the dumbbell presses and carries? I’m not sure I’m using the “right” weight and not even sure it matters 🥴
@@michaelbuck5480 Just focus on form and activating correct muscle groups. If you feel you can do more weight, then do it, just not at the expense of form.
Month 1 Workout A (Total Body) 4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure) 1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm FF 2:24 Level 1 Chest Supported Row - 3 x 12-15 5:34 Level 1 BW Split Squat - 3 x FF each leg Workout B (Total Body) 3:58 Level 1 PullThrough - 3 x 12-15 FF 6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg 0:57 Level 1 Push Up - 3 x FF 3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF Workout C (Core/Carry) 6:50 Level 1 RollUps - 3 x FF 7:33 Level 1 Suitcase Carry - 3 x FF each arm
This is a good video and good routine, easy for a beginner to follow. if you are just starting out and ready to go into a gym then a full body or more of a full-body approach is better. Get your body used to the movement and pressure of the weight and then after 2 months or so, go from there. start increasing the weight, if your sets are times based then increase the time you spend on your workout. create progressive overload in other means to keep building muscle. Also, don't neglect your nutrition. it's important to make sure you are eating the right foods and intaking the right amount of nutrition.
At what point would you say I could try focusing on muscle building? I know this program is really to get us to focus on form, is this also a situation where I can just trust the process or can I focus on trying to build more lean muscle at the beginning of month 2?
Thank you sir, Personal Trainers are too expensive for me. And weight training has intimidated me. I ran and dieted to lose my 100 lbs. I want to lose the last 30-40 and build muscle now. I feel like I can learn gym work with this plan. Thank you again for making this without pay walling it
I have been an avid fitness enthusiast and self proclaimed athlete. Years ago I found this page and built a uptime foundation. I am 4 weeks postpartum! I worked out throughout my whole pregnancy but have lost alot of strength and endurance. I can't wait to utilize this information to regain inspiration and get going again!
"Internet fitness gurus" are often trying to sell you some sort of gimmick and gyms are trying to rip you off - while Athlean-X is giving away all this stuff for free. Amazing!
This is absolutely perfect, exactly what I've been looking for - something I easily understand and is set out in a manageable, progressive structure. Thank you Jeff, you're a legend 👍🏼
This is JUST what I need! I want to get back in shape continuing from physical therapy after a tear in my meniscus and this is perfect! I have always struggled to figure what I should do but this is perfect! Thanks!
Does it ruin anyone else's Sunday when Jeff's video doesn't come out until Monday? I finish my Sun morning working and expect to watch the new Jeff video with breakfast. Instead, I have to go through AX withdrawals
What a great video as always guys! Been struggling with back problems and overweight for years and I'm done with it. Started working out really serious a few weeks ago, but have no idea how to really properly gain. This is really going to help me. Looking forward to Monday already! Talk to you in 3 months!
Thank you man for providing this for free for us beginners. Used to watch your videos back in the day but I would be sitting on the couch eating some chips. Now because of quarantine, I finally took that step in getting a home gym!!! I’ll be using your workout plan throughout, I’m excited for this journey!
BRAVO!! Finally, a workout that bridges the gap from where I'm at and where all of the other workouts begin!! Thank you sir! I hope to see Weeks 4-6 in a few weeks!!
I have never consistently worked out before, so I challenged myself to follow this video. I started 2.5 months ago and I’m about to upgrade to the level 3 exercises. The difference is fantastic! I’ve lost 6 pounds and I have muscle tone for the first time in my life! Thanks for uploading this! It’s been very helpful and easy to follow.
@@justinwiltshire9433 Every Tuesday and Thursday for the first month. Watch the video a few more times; lots of info but he explains when to do each workout with the timetables.
Thanks Jeff, I'm going back to the gym after 3 years after getting really sick age 56. I followed your programmes before, I lost 80 lb and got into pretty good shape. This 3 month program looks like a great place to start. I'm going to add some face pulls as It wouldn't be a Jeff workout without them haha and they always served me well. Bit of a warm up and a warm down and of course some stretching and walking with the wife at the weekend, and I should be good. wish me luck guys or should I say God's blessings. From the uk
Hi Guys, I was 12 stone and started the level 1 workout in 21 of August 23 and finish in 16 Sept and have lost 19 pounds. Now I am 11.81 stone see the result of body fat lose but not tone yet. But enjoy exercising 3 days a week in the gym then doing 2 days a week back garden doing skipping wit core flex with carry. Next is doing level 2 working with dumbbells which I enjoyed which I have started today. Thanks
Thank you, Jeff! I used to hate lifting weights. Now I realize I just didn't know what to do and didn't have a plan to follow! Two weeks in, your workout has made the process simple and fun! Again, thank you!! :)
It would be so awesome if Jeff came out with a Beginner workout series for people who are excessively overweight and have mobility issues but are eager to get started on the right path while learning the process of exercising smartly to avoid injuries.
Here are the exercises you need: 1. Bench Press 2. Pull ups/downs 3. Bent-over Rows 4. Overhead Presses 5. Barbell Squats 6. Deadlifts 7. Lunges 8. Power Cleans and Snatches 9. Dips 10. Chin-ups 11. Abdominal sit-ups/crunches/leg raises These exercises, with variations, are all you need to build a very nice, aesthetic body.
Many beginners think that doing 100 pushups a day is a good idea to grow a bigger chest. Here's why you need to STOP doing 100 pushups a day - ua-cam.com/video/-T64FLsJnAU/v-deo.html
What about cardio and conditioning? Where do we add those?
@@drhtum Cardio & Strength Training CAN NOT be done together. It is always better to do them separately. 100 Pushups is a cardio for those who can do. But as per Jeff ua-cam.com/video/-T64FLsJnAU/v-deo.html video. STOP DOING 100 PUSH UPS.
What do you suggest for people with bad knees?
V
Jesus Christ loves you ❤️
(For myself and those who want time stamps for the motion examples)
0:57 Horizontal Push
1:39 Vertical Push
2:21 Horizontal Pull
3:06 Vertical Pull
3:48 Hinge
4:33 Squat
5:27 Static Lunge
6:06 Dynamic Lunge
6:42 Core Flexion
7:25 Carry
You forgot the lower half of your body mate
Thenks mate
For saving
Thank u
Awesome thanks for doing this!!!
Month 1
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
Thanks, made it easier for me to see the workouts. I'm 40 yr old, I've never exercised much but I need some life style changes. My body type is skinny as hell got that water weight belly going. I've been doing power walking for 30-60 min each day w some body weight floor exercises. But I wanna start hitting the weights. I will follow this plan. Thanks bro 👌
Thanks man!
Everyone in 2022 and onwards,
Thank you.
I was able to make the routine in my google calendar and copy and past this into the description and now I have a perfectly time stamped way to reference the video at each level Thanks so much for saving me HOURS!!
@@andrewdwillis6 yo can you send it to me some how like through a number or social site
I was here one month ago. Here's a quick update:
I followed all exercises for Level 1 for one month. I'm now ready for Level 2. I have been focusing on my nutrition as well. I'm considered overweight and have lost a good amount of weight already. My body is beginning to take shape and I can see where this is going. My focus was on doing the exercises correctly and establishing the consistency of going to the gym, nothing less nothing more.
Questions? Hopefully, I'll be back here for month 2 (I see a lot of people post about month 1 but never come back for 2).
Month 2: I continue to see progress in the mirror. I do not look jacked by any means, but every week my man boobs look less like boobs and more like pecs; not there yet though. When I felt lost during an exercise, I would think about Month 1 and what the concept (muscles being worked) was. I did increase my weight for each exercise at least once during this month. There are less reps, so if I felt I could do more then I would add more weight. If for some reason I couldn't do it, no problem, I'd just grab the lower weight right away and complete the exercise. Nothing crazy really, just go in there do my work out and that's all! I do add a 5 min walk on the treadmill before each workout and a 5 min stretch session after. Drink lots of water! You got this!!
Month 3: I'm going to make my month 3 update right now. Hopefully this has been helpful to at least one person. I followed the exercises for three months and it's exactly what it portrays to be: a beginner work out. It taught me consistency in the gym, different terminologies and what I should feel when I'm lifting. My body is so much different than when I first started. But I am not ripped or the hulk. judging on a 3 month journey so far, I think you will have to do at least 6 months, possibly a year of consistent workout for your body to change to a 'I work out' type. Don't get me wrong, I see the change in my body now, and muscles look great. But it's not an easy fix and done, this is a long game.
Specific to this program. It feels that month 3 begins to get much harder. I'm not able to do a lot of pull-ups (the feeling of getting your first one, is amazing!), so I still do the assisted. Some of the other exercises, in my inexperienced opinion, get a little dangerous. I'm trying to lift more and more weight each time I go. But it's uncharted territory. Is the bar going to fall on me, am I gonna injure myself with too much weight? So I'm not going to do a month 4. I'm just gonna stick with the 3. I'm most likely going to transition to AX-1 training camp (I believe it's called) I want to continue my gym journey but don't feel like repeating this. I'm going to expand and gain some more knowledge.
Thanks for reading!! Good luck!! & Thanks to @athleanx for the amazing workout that got me started on a healthier me.
Hope it continues to pay off for you
One more week
Update in a month!
Bro should i follow this workout or not
@@aniketpawar26 Bro just do it. Idk about you, but just reading this guy his comments and updates, makes me wanna go to the gym right now.
Did for myself so thought of sharing!
Month 1
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
This is very helpful. Thanks!
@@t_better99 Goodluck
.
@@Perplexy123 thanks
what are the results like?
Its for myself and those who need it🫡
HORIZONTAL PUSH
1:06 (Lvl-1) Push up
1:16 (Lvl-2) DB Bench press
1:30 (Lvl-3) BB Bench press
VERTICAL PUSH
1:45 (Lvl-1) 1-arm DB press
1:59 (Lvl-2) DB OHP
2:08 (Lvl-3) BB OHP
HORIZONTAL PULL
2:26 (Lvl-1) Chest supported row
2:40 (Lvl-2) DB tripod row
2:54 (Lvl-3) Underhand BB row
VERTICAL PULL
3:11 (Lvl-1) Lat pulldown
3:29 (Lvl-2) Band assisted pull-ups
3:41 (Lvl-3) Pull up
HINGE
4:01 (Lvl-1) Pull through
4:12 (Lvl-2) Romanian deadlift(RDL’s)
4:23 (Lvl-3) Deadlifts
SQUATS
4:40 (Lvl-1) DB Drop squat
5:00 (Lvl-2) DB Goblet squat
5:09 (Lvl-3) Back squat
STATIC LUNGE
5:37 (Lvl-1) BW Split Squat
5:45 (Lvl-2) DB Split Squat
5:55 (Lvl-3) DB Bulgarian Split Squat
DYNAMIC LUNGE
6:11 (Lvl-1) BW Reverse Lunge
6:20 (Lvl-2) DB Suitcase Rev. Lunge
6:35 (Lvl-3) DB Reverse Lunge
CORE FLEXION
6:51 (Lvl-1) Rollup
7:02 (Lvl-2) Jackknife
7:13 (Lvl-3) Hanging Knee Raise
CARRY
7:34 (Lvl-1) Suitcase Carry
7:40 (Lvl-2) Farmers Carry
7:47 (Lvl-3) Overhead Carry
1st month:
A:
1 - squat pattern 4:32
2 - vertical push 1:39
3 - horizontal pull 2:20
4-static lunge 5:27
B:
1 - hinge 3:45
2 - dynamic lunge 6:05
3 - horizontal push 0:57
4 - vertical pull 3:05
C:
1 - Core flexion 6:39
2- carry 7:24
Workout A 9:47
Workout B 9:49
Workout C 9:51
Workout D 10:27
Workout E 10:37
Workout F 10:43
Workout H 11:27
Workout G 11:45
Workout I 12:30
Thanks man, soo helpful
Thx ma man
🔥🔥🔥 nice
life saver
Thanks my g
Jessie is an absolute legend....he's a beginner, intermediate AND advanced all at once!
Jesse is the noob, his tat of Walt Disney is the intermediate, and his tat of Mickey Mouse is legend status
He is a shape changing alien maybe
I honestly don't understand why he doesn't do marathons. He has the perfect frame for long distance running. He could blow like 95% of people in long distance runs out of the water, easily.
@@andresvalverde5182 he used to do long distance running but he stopped because it’s the reason why he was always skinny
@@cmend honestly though, long distance running can bet you crazy stamina
A=4:33 Squat,1:39 Vertical Push, 2:21 Horizontal Pull, 5:27 Static Lunge
B=3:48 Hinge, 6:06 Dynamic Lunge, 0:57 Horizontal Push, 3:06 Vertical Pull
C=6:42 Core Flexion, 7:25 Carry
Monday:A,B,A,B
Tuesday:C,C,C,C
Wednesday: B,A,B,A
Thursday:C,C,C,C
Friday:A,B,A,B
how is it going four months after the comment?
i am supposed to do a,b everyday together? Ora on monday and b on wednesday
@@DevaanshPareek First week you go A on Monday, B on Wednesday, then A again on friday. Second week you go B on Monday, A on Wednesday, B again on Friday. Repeat the same pattern for the next weeks.
@@traineegrammarpolice188 What about C tough.
@@orwellianyoutube8978 It stays on Tuesday and Thursday.
Dang this is truly one of Jeff’s best videos. Man just gave beginners a 3 month program for free
No face pulls? No way I'm doing this garbage!
@@reptilesgamers00 Incorporate some face pulls on your routine then lmao
@@reptilesgamers00 because it's FACE PULL EVERYDAY 😂😂😂 you don't need a routine for that
If you pay for workout programs, you're an idiot. They should all be free.
@@Ignore14 I mean I’m a sense they are kind of like books, those aren’t free. Write your own program if that’s how you feel
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
hi
Thank you!
ty
So much appreciated!
Thanks man
Workout A
4:33 Squat
1:39 Vertical Push
2:21 Horizontal Pull
5:27 Static Lunge
Workout B
3:48 Hinge
6:06 Dynamic Lunge
0:57 Horizontal Push
3:06 Vertical Pull
Workout C
6:42 Core Flexion
7:25 Carry
thank you
Goat
that is it? four exercises a day?
.
Thanks
Just came back to say that I've been doing this workout for a month. I've just progressed from level one to level two. All I can say is IT WORKS! I can't believe how well this works! Thank you, Jeff, for making this available to everyone!
Good on ya! Hopefully start next week for us.
Also, how did you figure out your starting weight, and how much rest did you have between sets?
@@unkindledtarnished2958 that’s my questions as well, basically u choose the one at ur limit for example for vertical push one, I used 20 lb first tried to do 15 but I failed at 12 and I chose 15 lb next time and I can do 15 times and I couldn’t do one more, so 15 is good for me I assume
Did you follow exactly the route or did you do some of your own exercises as well like bicep curls
@@GymRatMotivational I'm sure you're asking the other guy, but I am on month 3, in the middle somewhere. I've been following it exactly I'm getting pretty damn good results.
This is exactly what beginners need. I used to show up to the gym and do random stuff, not having any clue what I was doing. This makes so much sense and now I know what I'm doing
Update? Cuz I am doing random stuff at gym atm
@@mustafaashraf3744 not him, but random stuff only gets you so far.
Squat Pattern: 4:40 5:00 5:07
Vertical Push: 1:44 1:57 2:07
Horizontal Pull: 2:25 2:39 2:54
Static Lunge: 5:36 5:44 5:54
Hinge Pattern: 3:59 4:10 4:22
Dynamic Lunge: 6:09 6:18 6:32
Horizontal push: 1:03 1:15 1:29
Vertical Pull: 3:09 / 3:20 3:28 3:39
Core Flexion: 6:52 7:03 7:11
Carry: 7:33 7:39 7:48
-------------- Schedule ----------------
Month 1: 8:24
Month 2: 10:10
Month 3: 10:52
Thanks m8
You are the best
Thank you! Very helpful!
Would you guys do your cardio before or after this
Is the first time stamps all the level 1 aka the first month you just stick to them time stamps
Omg thank you
I’m a female, 40, I’m finishing the 3rd month now. I went from struggling with body weight squats and lunges to now squatting 70lbs, deadlifting 60 lbs, 30 lb military press, 70 lb step back lunges 40 lb bench press, 60 lb pull downs. feel so proud of myself! Is there a recommended next set of exercises in a video that I can move to? Thanks :)
The 'perfect total body workout' video is what you should move on to. You're welcome : )
@@zeerakshahbaz6838 thanks! I will check it out :)
I'm proud of you too. Well done!
Congrats on your progress! Did u notice a big change in your body composition in that time? My partner and I have just joined a gym and plan to follow this workout. She’s very nervous to start and I intend on sharing your success story :-)!
@@CorruptControl my body comp scale says my muscle mass increased by 4 pounds in the past 3 months for whatever that’s worth. I also find carrying regular stuff around a lot easier. It’s great because you can do all the exercises in 25 mins if you need to which was very motivating to me (especially at first).
I just joined the gym after being away from it for 10 years. I had a session with a personal trainer and strained a muscle in the first session so I spent a week or so doing a deep dive on UA-cam and found your channel and I have written out this plan and feel really good about taking a systematic and sensible approach to building up my strentgh while not injuring myself. So thankyou so much for this fantastic advise. Very appreciated.
Pattern 1: horizontal push (shoulders, chest, triceps)
-push up (lvl 1)
-dumnell bench press (lvl 2)
-barbell bench press (lvl 3)
Pattern 2: vertical push (shoulders, triceps)
-1 arm dumbbell press (lvl 1)
-2 arm dumbbell press (lvl 2)
-barbell overhead press (lvl 3)
Pattern 3: horizontal pull (biceps, back)
-chest supported row (lvl 1)
-tripod row (lvl 2)
-barbell row (lvl 3)
Pattern 4: vertical pull
-pull down (lvl 1)
-assisted pull up (lvl 2)
-pull up (lvl 3)
Pattern 5: Hinge (posterior chain and hips)
-pull through (lvl 1)
-romanian dead lifts (lvl 2)
-deadlift (lvl 3)
Pattern 6: Squat
-dumbell drop squat (lvl 1)
-goblet squat (lvl 2)
-back squats (lvl 3)
Pattern 7: Static Lunge
-body weight split squat (lvl 1)
-dumbell split squat (lvl 2)
-dumbell bulgarian split squat (lvl 3)
Pattern 8: Dynamic Lunge
-body weight reverse lunge (lvl 1)
-single dumbbell reverse lunge (lvl 2)
-dumbell reverse lunge (lvl 3)
Pattern 9: Core Flexion
-rollup (lvl 1)
-jackknifes (lvl 2)
-hanging knee raise (lvl 3)
Pattern 10: Carry (grip and hand strength)
-suitcase carry (lvl 1)
-farmer carry (lvl 2)
-overhead carry (lvl 3)
Workout A: total body
1. Squat
2. Vertical push
3. Horizontal pull
4. Static Lnge
Workout B: total body
1. Hinge
2. Dynamic lunge
3. Horizontal push
4. Vertical pull
Workout C:
1. Core flexion
2. Carry
-A and B alternate on MWF
-C on TR
-Month 1: use lvl 1 exercises, 3 x 12-15 until failure
-Month 2: use lvl 2 exercises, 3-4 x 8-12 until failure
-Month 3+: use lvl 3 exercises, 3 x 5, add 5lbs each workout if able to perform all reps, otherwise repeat that weight
How much should I rest between each set
@@vikramhariharan2285 this is about going until form failure and to be able to do it at your best. Personally I would think a 3 min rest per set would get you the rest needed to perform at your best.
Thanks for posting this.
Thank you
Legend
I know it's not much, but I did my first set of 12 Push Ups today. Thank you. You are awesome!
It is not about quantity, is about constant progress, congratulations.
Most of the rest of the western world did zero pushups today. Keep it up.
Bro that's plenty keep pushing
Let's go man! Keep going
Awesome! It's more than U think.✌️
Month 1
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
Month 2
Workout D (Total Body)
4:57 Level 2 DB Goblet Squat - 3-4 x 8-12 FF
1:55 Level 2 DB OHP - 3-4 x 8-12 FF
2:38 Level 2 DB Tripod Row - 3-4 x 8-12 FF
5:42 Level 2 DB Split Squat - 3-4 x 8-12 FF each leg
Workout E (Total Body)
4:07 Level 2 RDL - 3-4 x 8-12 FF
6:16 Level 2 DB Suitcase Rev Lunge - 3-4 x 8-12 each leg FF
1:12 Level 2 Bench Press - 3-4 x 8-12 FF
3:23 Level 2 Band Assisted Pullup - 3 X FF
Workout F (Core/Carry)
7:00 Level 2 Jackknifes - 3-4 X FF
7:38 Level 2 Farmer's Carry - 3-4 X FF
Month 3 (Add 5 lbs if able to perform setsXreps)
Workout H (Total Body)
5:05 Level 3 Back Squat - 3 x 5
2:05 Level 3 Barbell OHP - 3 x 5
2:50 Level 3 Underhand BB Row - 3 x 8
5:52 Level 3 DB Bulgarian Split Squat - 3 x 8 each leg
Workout G (Total Body)
4:20 Level 3 DL - 3 x 5
6:31 Level 3 DB Reverse Lunge - 3 x 8 each leg
1:27 Level 3 BB Bench Press - 3 x 5
3:37 Level 3 PullUps - 3 x FF
Workout I (Core/Carry)
7:09 Level 3 Hanging Knee Raise - 3 x FF
7:44 Level 3 Overhead Carry - 3 x FF
thank you so much
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-beginner-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hi
DAMN IT
I WON
Dammit 😅
Anybody ever won?
(For myself and those who want time stamps for the motion examples)
(Thanks Caleb for the original timestamps)
Workout A:
4:33 Squat
1:39 Vertical Push
2:21 Horizontal Pull
5:27 Static Lunge
Workout B:
3:48 Hinge
6:06 Dynamic Lunge
0:57 Horizontal Push
3:06 Vertical Pull
Workout C:
6:42 Core Flexion
7:25 Carry
Jeff's instructions & knowledge are 100% better than any other trainer I have ever seen/heard.
Damn! Jeff’s given a free 3 month workout plan here...
The workout plan is free. Following it is going to cost us.
@@KnightlyChaotic cost us dedication and effort which will better ourselves
@@Msreesaranyan motivation in this plan costs money
Yeah man, what a gift.
This is a rare thing for a fitness channel to do, and it's even rarer because jeff puts all his knowledge to it, so we know its a damn good workout plan.
@@tanmaypandey7475 lol i am not going to the gym because I'm working out from home
*Workout A*
15lb DB Drop Squat (3x12-15): 4:32
15lb 1 Arm DB Press (3x12-15): 1:45
15lb Chest Supported Row (3x12-15): 2:20
BW Split Squat (3xFF): 5:27
*Workout B*
Pullthroughs (3x12-15): 3:51
BW Rev. Lunge (3xFF): 6:06
15lb Pushups (3xFF): 1:01 1:12
70lb Lat Pulldowns (3x12-15): 3:08
*Workout C*
Rollups (3xFF): 6:39
DB Suitcase Carries (3xFF): 7:24
This video alone is worth at least $250 in value if not life-changing for a lot of people for confidence fitness and longevity.
With that being said, most people who even see this video and think they want to change their life, only about one percent maybe 1.5% will follow this video !
Incredible value offer free this is great, very intricate and well organized
I'm starting the second month and I really feel the difference, the second level is really demanding and I'm amazed by the weight I can lift now. Jeff is truly an expert. Be patient and build a good foundation.
Hi I am about to start month one of this, how did you find doing month 3?
@@maryamchoudhury8334 how was month one?
Are you still doing it? How's it going?
@@maryamchoudhury8334 I got sick, returned to the gym and now I moved on to PPL split... I feel gret, thanks
@@tarekhabre7471 I changed to the PPL split, and I'm doing great... I just changed the Squat and dead lifts 'cause I suffer of lower back issues.
I love how when Jeff says beginner workout he uses Jesse
Makes it much more relatable/believable than if he did it himself. Lol
His strength standards are probably are beginner
Jesse shouldn't be a beginner anymore , he has been a beginner on this channel for like the past 3 years lol
Jesse stopped being a beginner long ago
O😊😊😂
Month 1 update : It has been 1 month since I have started doing this exercises. It was challenging to begin with but slowly progressed and now I am very comfortablr doing all the exercises. I also added a 15 -20 min cardio routine to the exercises and it really helped. I have lost around 4 kgs. I thought I hit a plateau coz I wasn't getting below 90 kgs. But Finally I did it, I'm currently 86 kgs. Didn't eat clean for the first 10 days but since the last 20 days I have been eating very carefully and maintaining a calorie deficit of 500 cals. And I see the results. Not a crazy change but yeah slowly will get there. My goal is to look good shirtless and a weight of 72 kgs. 14 more to go
Great! But doing cardio in the same session can effect strength/muscle gain, better to have a seperate day for cardio, you should look it up👍🏻
any update on your weight ?
@@aaro7950 Thanks for the suggestion. Actually I added cardio on the days that were mentioned as C workout which only had like carry and abs and also on sat and sunday I go for walks / do some form of cardio like badminton/swimming.
@@jegkr352 Thanks for asking. Yeah I did the workout on the 2nd month as well and I broke my finger in a accident took me 1 month to recover and 2 weeks to get back to exercise . I was just walking 4-5 days a week when my finer was broken. didnt lose much weight but also didnt gain any. But my nutrition was affected. Started eating some junk as I was unable to cook but thanks to walking /running I didnt gain any weight or lost much of the muscle mass .Now will be back on track.
@@bvuksharmaany update 3 months later?
Thank you, Jeff! I'm 40, I'm a Marine, but working out just never "worked" for me and I never saw the results I was looking for. Started watching you last year, learning little by little what I was doing wrong, and I decided to go all in on this routine when you first released it. Now I can't walk past a mirror without appreciating the gains I've made. I spent last year losing 40 lbs and I've gained 10 lbs since I started this routine and I've been adding more exercises to it as I felt comfortable. Thank you for giving me the knowledge I needed to improve my fitness and my life. 💪
Same thing for this 44 year old sailor.
Chest: Level 1 : 1:00 Level 2 1:19 Level 3 1:30
Shoulders Level 1: 1:41 Level 2 1:59 Level 3 2:09
Biceps/ Back Level 1: 2:26 Level 2 2:40 Level 3 2:56
Back: Level 1: 3:10 Level 2 3:30 Level 3 3:40
Hips: Level 1 3:53 Level 2 4:11 Level 3 4:23
Squat: Level 1: 4:39 Level 2 5:01 Level 3 5:07
Lunge: Level 1: 5:35 Level 2 5:45 Level 3 5:55
Dynamic Lunge: Level 1: 6:10 Level 2 6:20 Level 3 6:35
Abs: level 1: 6:52 Level 2 7:04 Level 3 7:13
Carry: Level 1: 7:33 Level 2 7:41 Level 3 7:48
thanks buddy
Wow, thanks for this!
Does anyone know how long the rest between sets should be? I seem to have missed it if it was stated in the video.
Up
@@QuantumYuri It wasn't stated in the video, but I've seen other comments that say to rest 3 minutes between each set and not each exercise since it's to help build form and not strength just yet. Since you'll be going to form failure, you want to do your best every time!
You rock!
This is the best beginner workout ever period. Went to the gym for the first time yesterday and struggled lifting an empty bar lol. As Jeff says, build up to do the level 3 variation with right form and set yourself up for success. Good luck in 2022 :)
any progress
How you feeling after 6 months?
I don’t understand this comment. Its the best beginner workout regime after one day at the gym?
@@MCroppered That's their logic lol
Jeff, you are my idol and true bodybuilding icon. Your guides for beginners are really awesome, and i like that all these exercises can be done at home beacuse of the ongoing covid pandemic.
I would also like to remind all new bodybuilders that beside hard training, diet is also a life changing factor. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. Please try finding a diet that will best suit you. If you still don't know where to start, consider dietarize as your starting point (it comes with a workout plan included, which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪
Yes this video is awesome. I’m 42 and just get back to the gym after more years off than I care to admit. To be able to watch a step by step plan eliminating the guess work definitely makes feel more comfortable and confident that I will actually be making progress and not just wasting time. THANK YOU
You need to watch K boges. He has changed the way I exercise. Just 3-4 exercises is all you need. I am 48 and have been training for 30 years. He has a simple no BS approach which is really informative
@@fitat4224 that’s what this 42 year old needs.. ima check him out. Thanks!
Thanks so much for this. I'm turning 36 this year. I'm 5'11'' and 215 lbs. Time to take control of my life by finding that self-discipline and self-mastery that is so vital to success.
How is it working out for you? Did you stick to it?
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Can't tell you how excited I am to see this in notifications! I always wanted to invite more people to the gym, but never had a perfect workout plan for complete beginners. This is great, and is definitely gonna be motivational for a lot of people!
Not the workout we asked for, but the one we needed for the new years!
Year*
ua-cam.com/video/zInqji0I-sU/v-deo.html
@@TheLusaso Years if you only do new year resolutions upto Feb only.
I started this last week….I’m a 28 year old woman, and it’s been so helpful at the gym, and I’ve managed to lose 4 lbs in 7 days. I realize this isn’t specifically targeted towards weight loss but it helped me with my goals. having everything so clearly explained and laid out made the gym not so scary! Thanks for the video
i know this isn’t targeted towards weight loss, but that’s my goal. i want to do this strength training but any advice to also lose weight? i would assume cardio
@@prythal HI! so in the last 8 months since I've started this I've lost 27 lbs. For me personally, the thing that worked was eating healthier (duh), doing this program at the gym 3-4x a week, and making sure i walked 10,000 steps a day. I made a spreadsheet of this video and use it to plan and create my weekly goals (A,B,C days). After 6 months, when my progress started to halt, i started implementing youtube workouts targeted towards increasing heart rate to120-140 bpm, a little under Cardio for me. There are lots of videos like this on youtube! (growwithjo is a favorite) I highly recommend getting a Heart rate tracker...like a fitbit or a smart watch. It keeps track of your steps and helps you know when you're slacking haha. Implementing the workouts with my strength training has helped a ton! I'm continuing to lose weight, and i still love going to the gym
I’m a beginner as well. I have heard that diet is best for weight loss. Lifting is good for muscle development which slowly ultimately affects fat loss. And cardio is best for general cardiovascular health
2nd month:
D:
1 - DB Goblet Squats 4:58
2 - DB OHP 1:57
3 - DB Tripod Row 2:38
4 - DB Split Squats 5:42
E:
1 - Romanian Deadlifts 4:08
2 - DB Suitcase Rev. Lunge 6:20
3 - DB Bench Press 1:16
4 - Band Assisted Pullups 3:27
F:
1 - Jackknife 7:00
2 - Farmers Carry 7:39
Workout A 9:47
Workout B 9:49
Workout C 9:51
Pic 10:10
Finished month 1, started month 2. Feeling great! I'm combining it with a morning routine consisting of dead hang and some stretching, plus short HIIT training 1-2x per week, running 1-2x per week. Shoulder pain is gone, lost some weight, feel like a beast.Totally different from my previous attempts at starting to exercise consistently, which usually ended in some type of injury.
Thanks for the workout!
How much weight did you lose? It's currently my 2nd week in the gym/dieting and I'm planning to use this workout instead
I began my journey by following this video, starting 1 month ago. I'm 5'9", small framed guy, weighing around 177 lbs. I'm 43 with a girlfriend, an almost 2 year old son and my full time job involves sitting at a computer for at least 8 hours a day (IT).
1 month later and I'm down to 173.1. This includes fat loss and some muscle gain. It wasn't always easy. I didn't exercise the same time every day but I found a way to get it done and in my mind, that's what counts. My girlfriend and best friend have both said they notice a difference in the way I look already.
I did slightly change 2 dietary habits. I am trying to be better about eating til 80% full and I have cut back on the alcohol slightly, but not completely. I also do not eat immediately after my workouts nor do I eat anything before.
When I started my journey, week 1, I could barely do 3 pushups in the first set. By week 4, I'm doing 15.
My tips for anyone following this video are as follows:
1. Do push yourself to go beyond the 12-15 reps if you can (that's where the form failure comes into play). From the start, I exceeded 15 reps for every exercise where possible.
2. By week 3, you may start to feel bored of doing the same exercises. This is where tip 1 comes into play - compete against yourself to do more reps. I got to the point that by week 4, I was doing 70 reverse lunges (35 each leg) to get the burn really going.
3. For pushups, don't feel bad trying to do the assisted variety. Practicing the form is what counts. When I could only do 3 pushups, I did 12 more assisted. When I could do 15 pushups, I would do 5 more assisted. It's all about trying to build up to where you want to be.
4. If you're not breaking a sweat after each workout, you may be doing something wrong. Tuesdays and Thursdays seemed really easy for me with the suitcase carries. I added more weight, otherwise I could walk indefinitely without losing my grip. Also, really ensure you're doing the rollups correctly and engaging your abs to pull up and also engaging them while retracting.
Update 7/23/24:
I'm into week 4 and dropping my progress report as not much more can change throughout the week. Let me begin by stating that month 1 may have been SOME preparation for month 2, but month 2 is a wake-up call that rigorous exercise is now my reality. I did not feel prepared, at least during week 1 of month 2. Many of these exercises hit my lower back quite a bit. So much so that for all the extra effort I put in during month 1, I had to scale back in month 2 because my lower back was on fire by the end of certain sessions. By that, I mean painfully sore. Not severe pain but enough to cause me to realize I needed to scale back on the reps. I had to cut back on reps but I still did the 12, at least. It took about 2 weeks to ensure I was using the proper form for the dumbbell presses. If you're not feeling it in your pecs, you are doing something wrong. This month has been a bit of a challenge because unlike month 1, I didn't have any weight loss and my fancy scale shows fat and muscle rates are not improving. My girlfriend said she has noticed changes in my physique but I am a bit more skeptical of that.
I think I see some improvement in my front upper body but I'm not sure. I've been reading up on the Athlean-X plans so I have some idea where I'm going with this after month 3. I'm too far in to stop. I feel like I need to know if I can make more progress with this beginner's training. I'm not going to pretend that I'm not worried about the outcome after month 3 is done, though.
Update 8/26/24:
I finished month 3 last week! Month 3 is a big step up from month 2. Fewer reps and heavier weights! It's what I was waiting for all along. I couldn’t have been happier to begin month 3. Similar to my critique of the start of month 2, I feel month 2 prepared me just enough for month 3 but still not as much as I would have liked. Again, I found myself adjusting the entire first week to now doing heavier weights and no more band for pullups.
I’m not sure what month 3 netted me other than consistency. I realize that’s half the battle, if not more. After doing a weigh in on an empty stomach, I was down to 170.2. So, at the very least, I started my journey between 177 and 180 and made my way down to 170. Maybe it’s my scale, but it still shows me with a high amount of fat and the same amount of muscle as I started with prior to week 1. My body fat shows a 2% drop and my muscle mass fluctuates and stays around 67 or 68 lbs.
I have a lot of stress and was previously diagnosed with depression. I don’t feel more energetic to start the day. I don’t feel much different, overall. I’m not trying to steer anyone away from trying this. Just documenting my result. My belly did not change at all. I think I can see fat loss in some places but I’m unsure.
For month 4, I’m repeating month 3 but pushing myself more with the weights. I’m in my basement with most of the equipment I need and I will admit, doing squats with a barbell and no support feels risky. But at this moment, I don’t have an alternative. I also realized that maybe treating these exercises like a circuit was the wrong thing to do? In doing them like a circuit, the muscles being work aren’t being fatigued easily but with the weights I don’t feel like I’m getting enough reps. I guess I need to spend more time balancing things out to feel like I’m getting a good workout with so few reps involved.
Well, this is my report and I hope it helps someone! After month 4 I may decide to report an update. I’m still considering signing up for one of the Athlean-X programs.
White Okay ua-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have
everlasting life. John 3:16
Perfect Beginner Workout:
Monday: Face pulls
Tuesday: Farmer’s carry
Wednesday: Face pulls
Thursday: Farmer’s carry
Friday: Face pulls
Saturday: Farmer’s carry
Sunday: Face pulls
jeffs proud of you bro
@Abeer Talukder Fitness Crazy enough that it just. Might. WORK!
YOU FORGOT ROTATOR CUFF ISOLATION EXERCISES
@T Man right right my bad 😂
@@noice1031 BAND PULL APARTS
Can’t wait to take my mom through this program! I’m still going to have to modify for her and will probably have to repeat month one before moving onto month two but this is still the best thing out there that I’ve found for her. Thank you!!
This is what I am doing, maybe extending slightly more and slowly increasing weights/resistance. Trying for an overall rehab after breaking my arm last June. I also have to lose a bunch of fat and level 2 band assist pull-ups scare me at the moment.
I'm still on LEVEL -1. Table pushaways, refrigerator door rows, soda spit outs, overhead snack put away and spoon drops. I have a month of sets to get through!
You're living the dream baby
Underrated comment... But I would argue this sounds more like level 0
Ahh I remember this video :)
This got me laughing hard😂
Overhead snack put away , spoon drops LOlll.
It took me about 20 minutes to write all that down. I've created 3 monthly charts, with all the workout letters. And a list of the corresponding exercises that go with each.
Excited to start this today! I'm a bit out of shape, got lazy during Corona, so I like that this will be easy enough to build consistency.
Once I'm done this, I'm going to jump back into one of my Athlene-X programs I purchased years ago. I've done it before, but it's pretty athletic, and you need a bit of a base before you jump into it.
Update?
Updates?
Update plz
Thank you for the amazing into. I'm currently rehabbing an injured left shoulder in order to prevent surgery .
Your advice has been helpful for my 64 yr old body. Lost 37lbs and completely transformed body fat ratio from inspiration while viewing common sense videos such as yours.
Good day, and happy New year.
It would be awesome to have a home version of this detailed workout for beginners
Finally, a good workout plan for Jeff's equipment/gym to keep up with Jeff's gains.
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF (Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each arm
2:24 Level 1 Chest Supported Row - 3 x 12-15 FF
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18 - 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
One week in following this program and adding 20 mins of cardio everyday and my body is so sore but no pain no gain!
How is it going now?
@@AngryT0fu I lacked bro😂😂😭 haven’t gone to the gym in a month. But I was actually doing this for 3-4 months and saw good progress so I recommend it
@@MaverickWall238 appreciate the reply bro 😂😂
Me: Jeff wearing a shirt...
Ramy: winter is here
What!?
KAKAKAKAKAKAK this is wonderful! PRANK! It is terrible! I looked in the mirror and saw something UNPRETTY: my face. KAKAKAKAKAKA! But I am happy agayn because I have TWO HOT GIRLFRIENDS and I use them to get views on my videos! KAKAKAKAK!!! Good day, dear glenn
Lmao
Are you the cricketer?
@@AxxLAfriku I LOVE YOU
Hey checking in for the first time!
I’m going to be doing this 3-month plan as a way to introduce myself to weightlifting!
I indoor boulder but there are so many road blocks for me because I don’t have the strength one needs to do climbs past V4 and so on. Therefore, this feels absolutely perfect for me to lay in some foundation.
Will be following the exact same plan and I do choose to boulder only on Tuesdays and Thursdays after my core workouts! And at the time of this original comment post, just got back from doing my first workout yet! I feel good and definitely put in some weight progression and everything hurts! Wish me luck ladies and gentlemen! 🙏🏻🙏🏻
Alr, I am back to update myself.
I initially started off doing these exercises but I did turn away from this whole video and decided to do my own thing.
I still focused on body foundation building for 12 weeks! And I have completed these 12 weeks doing my own “workout A” and “workout B” sort of thing.
Out of all body parts, my chest and shoulders grew the most! I would also say my legs and glutes. The rest definitely got stronger but nothing life changing as 12 weeks is waaaaaay to short of a time period to grow significantly. But now that I’ll start isolation workouts, the differences are gonna be noticeable.
I’m very proud of myself and for anyone who’s reading this on day 1, my biggest advice is to keep a journal of your workouts for progressive overload. Also if you don’t feel like going to the gym, take a quick cold shower and force yourself, you’ll feel much awake.
Goodluck everyone.
Many dont really know how to start, especially own-bodyweight workouts. Hope this will find many beginners💪
1st month:
A:
1 - squat pattern 4:32
2 - vertical push 1:39
3 - horizontal pull 2:20
4 - static lunge 5:27
B:
1 - hinge 3:45
2 - dynamic lunge 6:05
3 - horizontal push 0:57
4 - vertical pull 3:05
C:
1 - Core flexion 6:39
2 - carry 7:24
ty
This is what I needed, thank you my guy
Thanks bro
I’ve been working out bad in the last month, zero progress, thanks to this video I now know that I was training out very poorly and randomly.
Time to get a good schedule.
Thanks for this!
This is exactly what beginners need. I used to show up to the gym and do random stuff, not having any clue what I was doing. This makes so much sense and now I know what I'm doing
I love that at the end it gives you steps to do AFTER the 3 month workout plan. I always get confused as to what to do after because I get scared of loosing muscle and gaining fat back 😅
"losing"
This is literally a progression for the 5x5 stronglifts programme, with added core flexion and carry during rest days. Can't wait to try it out!
what can i do instead of the carry.
?
@@hasanmohamed1935you ever figure anything out?
I was a multi-sport athlete and powerlifter in HS 2 decades ago, and haven't lifted since. I just started lifting again but came on YT for guidance. Thank you for this. This is the most legit guidance I've found on here!
I honestly think that your channel is the best fitness channel on UA-cam!
Especially for muscle training.
35 years old male here. It's been one month since I started this program (I have incorporated 1 additional workout which is facepulls and I do them in exercise A day).
Being a beginner, my body is all sore and achy most of the time but I guess that's normal... and let me tell you, when I take those 2 days rest, the next exercise day I'm feeling energetic and way stronger! I'm glad I started this workout program. In 2 days I will start with Level 2 and I will be posting an update after 1 month 😎
How's it going so far?
@@glockz4940 after I have switched to level 2, I realized I'm barely able to do some of the exercises so for those specific ones I switched back to level one with heavier weight just so I can get stronger to transition to level 2.
I can feel the strength I'm building doing those exercises! they're really good and I feel like I'm building a good foundation by sticking to the basics!
So damn thankful for this channel. It’s changed my life.
same here!
Same here! I don’t know where I would be without Athlean X. Same with Alpha M.
@@patrickl4653 bro i really hope you are joking xD
@@patrickl4653 LoL no way
@@patrickl4653 lol with the alpha m.
Jeff: Why are you showing biceps when we're talking about beginners?
Beginners: Because that's the only muscle we can think about.
There's nothing duller than explaining a joke.
@@EdubertoPalitroke Tell me about it
Facts
@@TechWzBst lmao this didn't get the attention it deserved
I will document my journey for the first month here, for my reflection in the future and motivation for whoever is not starting.
I got my brother to register me to the gym because I knew I wouldn't break that barrier myself. I'm 27, I weigh 84kgs and my height is 176cm.
I'm a runner but it's been getting hot where I'm at so I can't run outside.
Day 0: I enter the gym, slightly ashamed since I'm clueless and I see muscular kids around. Immediately I head to the treadmill and hit it with my marathon pace. I exhaust myself and leave the gym.
Day 1: I go with the intention of following Jeff's schedule, I do everything as shown, I mess up my form especially in the lunges and I am not sure If I did the DB squat exercise right. No problems I leave to reflect for another day.
Day 2: I enter the gym, head for my warmup treadmill run 15 mins. I go by the DBs side in the gym and start doing my suitcase carry & my abs exercise. I leave feeling like my back was straightened with my abs and I feel good about my posture.
Day 3: I enter the gym, head to my treadmill run, meet the coach at the gym he's a welcoming dude. I start with the pullthroughs, I knew I was doing it wrong so I asked the coach and he showed me a whole different exercise for the shoulders, but he taught me how to adjust the pulling side. He leaves and I start doing the pullthroughs till FF. I start on my pushups, I do 5 and I fail, the 2nd and 3rd reps are almost instant fails. I am thinking of changing this exercise to inclined pushups if I fail early next time don't feel like I hit the muscle.
Did the rest of the exercises and left feeling good.
Day 4: I plan on starting to do this at 5AM, of course I don't wake up. Previous ones I have done at the afternoon or evening. I kept reminding myself that I am a b word if I don't. So half an hour later, I wake up and go. I do my run but this time 10 mins cuz im late to work I finish my workout c exercise and leave. Need to make it earlier next time to do the exercises at ease. I go to work feeling healthy, strangers at work start giving me the head nod for some reason as if they know me. But I am sure this is because I am sore at my abs and have my back straight af. Feels good to get respect just for being healthy (haven't had those before).
Day 5: I go to the gym half an hour earlier, still not enough time as workout A is longer than workout C. I plan on making it an hour earlier next time when I workout in the morning. I do my 10 minutes run, and I head to do workout A. I go to work this time completely depleted, a coworker catches me he's like dude you're literally dragging yourself. I don't like it. Anyways, as day goes on I restore some energy and get energetic. No more on the godly feeling and no sorenes.
Day 6 & 7: I feel like it's too much to have 2 days rest. But I remind myself that the point here is not the workout it's the discipline.
Day 8: I go to work out and I find myself struggling to do the pushups, this time I switch to knees support push ups & inclined push ups. I leave not extremely sore but barely can move my hands after those lat pullsdowns.
Day 9: I go and get my 10 mins run, do exercise C. I don't feel like my abs have the same soreness as the beginning. I finish my workout and leave the GYM. This time I eat food and include half a protein shake serving. Overall, I don't see big gains but I do feel like I can carry more weight than before.
Day 10: I go to the gym and do my 10 mins cardio warmup with a crazy headache. I do exercise A, and leave. It's no longer fun.
Day 11: The gym is closed due to a public holiday, I decide to do the Workout C exercise at home. I notice that my weight is up by 2kgs, I search it and it's mostly water weight due to gylcogen storage.
Day 12: The gym is still closed, luckily I can do all workouts in exercise B at home since I got the lat pulldown machine. I understand now moving forward it's all about discipline. I am thinking about incorporating a diet to support weight loss during this.
Day 13 & Day 14: Rest days and I am happy that I completed 2 weeks already!
Days 15-Day 21: I went in Day 15 and went to take my treadmill 10 mins run, I was ready to start my week 3. I go and start with the DB Squat, I finish the first rep and I have this insane increase in heart rate (something I never had happen so suddenly) and I had a strong migraine in my left side of the head. I have already trained when I had headache and it's not a good experience. I decide to leave to come back stronger. Battle lost but not the war. The migraine continues for 2 days+. I look up the reason and I can't find anything. I say it might have been there but mildly, and it was intensified with the squat.
Day 22: This is technically my 3rd week since I skipped the previous 3rd week due to said injuries, I go take my 10mins run and start doing the DB Squat, my heart rate shoots up and I feel the migraine coming again! After I rested, it calmed down and the migraine went away. I searched it, it turns out that the leg has the most muscle mass and takes the most fuel when worked out. So I think this explains it. The rest of the exercise went smooth
Day 23: I do my abs workout and the carry exercise. I feel like the abs exercise is getting less challenging, I can do many of them without getting tired.
Day 24: I do exercise B and leave the gym. Nothing here. I am just starting to feel really well and my body feels better.
Day 25: I do the abs workout and carry exercise at home and wrap it up.
Day 26: I finish with exercise A on my week 3 and this time the migraine is much less (I am doing a 60lb DB on the DB Squat).
Day 27-28: Resting but sometimes doing cardio.
Day 29: I enter the gym, do my 10 mins cardio warmup. I do the rest of exercise B, man I am feeling much better my posture looks better, I feel like I am healthy.
Day 30-31: Break (here I get in a chat with my body building friend and I tell him do I go for fat loss or do I continue, he recommends fat loss and to accelerate do stairmaster for 60mins in the morning and in the evening.
Day 32: I do my workout B, do my stairmaster for 60 mins and leave the gym not knowing left from right. This was probably the most euphoric I felt.
Day 33: I do my workout C, do my stairmaster at night.
Day 34: I do my morning stairmaster 60 mins, leave the gym, come back in the evening do my workout then add another 60 mins of stairmaster. I feel alright.
Day 35: I wake up the 2nd day and I'm down 1 kg from that stairmaster exercise. Mostly water weight. I wake up and do my fasted stairmaster 60 mins. Leave the gym. Come back in the evening do the workout and do 60 mins of stairmaster.
Day 36: Last day. I completed the month, slightly scared for progressing but what the heck. We're in it to win it. I do my exercise & stairmaster and end the day. Was looking for the resistance band, I did not find it yet for the pull up. Will be looking for one hopefully I can find it.
This is the end of this update.
Reflection: Go for it. It's very simple, things will happen as you go but not before, plans change, workouts change, food changes, all of it. It begins with a step and what happens next is with time. Feeling more healthy and alive and confident. I would recommend this 100%.
I’m going to the gym tomorrow early morning before school, and I hope these workouts will set a path through out the time I’m gonna be going to the gym. Thank you for the video. Now I know what I need to do when I go to the gym.
How's it going?
@@nesstor5620 I'm losing weight for the most part.
@@Ferny-s4r How’s it going now
@@Ferny-s4r how about now? Any body changes or any muscle or whatever?
I lose 50 pounds and I'm still going. My life has improved physically and mentally.
Just finished my first week of this! It definitely kicked my ass to start, but it’s crazy how already at the end of the week I got better at it. I can see how people get addicted to this. Seeing yourself progress is an amazing feeling!
Congrats on your first week! I just started, could I ask you how much weight you used for the dumbbell presses and carries? I’m not sure I’m using the “right” weight and not even sure it matters 🥴
@@michaelbuck5480 Just focus on form and activating correct muscle groups. If you feel you can do more weight, then do it, just not at the expense of form.
what does 3xFF meaning :D
@@ulstuguldur4965 3 sets of form failure; pretty much doing as much as you can until you can’t do a rep anymore
Month 1
Workout A (Total Body)
4:37 Level 1 DB Drop Squat - 3 x 12-15 FF
(Form Failure)
1:41 Level 1 1Arm DB Press - 3 x 12-15 FF each
arm
FF
2:24 Level 1 Chest Supported Row - 3 x 12-15
5:34 Level 1 BW Split Squat - 3 x FF each leg
Workout B (Total Body)
3:58 Level 1 PullThrough - 3 x 12-15 FF
6:08 Level 1 BW Reverse Lunge - 3 x 12-15 FF
each leg
0:57 Level 1 Push Up - 3 x FF
3:08 Level 1 Lat Pull Down || Alternate at 3:18
- 3 x 12-15 FF
Workout C (Core/Carry)
6:50 Level 1 RollUps - 3 x FF
7:33 Level 1 Suitcase Carry - 3 x FF each arm
10 movement patterns:
1) Horizontal Push 00:54
2) Vertical Push 01:36
3) Horizontal Pull 02:18
4) Vertical Pull 03:02
5) Hinge 03:44
6) Squat 04:29
7) Static Lunge 05:27
8) Dynamic Lunge 06:04
9) Core Flexion 06:39
10) Carry 07:22
Thx
The fact that I'm going back to the gym tomorrow since a long time. And this video comes out is to perfect. You really deliver.
(for me):
A= 4:33 Squat 3x12-15, 1:39 Vertical Push 3x12-15, 2:21 Horizontal Pull 3x12-15, 5:27 Static Lunge 3xFF
B= 3:48 Hinge 3x12-15, 6:06 Dynamic Lunge 3xFF, 0:57 Horizontal Push 3xFF, 3:06 Vertical Pull 3x12-15
C= 6:42 Core Flexion 3xFF, 7:25 3xFF
Not just for you anymore.
Why do our animals wanna get involved in our workouts-its the only time my cat wants my attention lol
Your cat wants to join in so he can be like the meowscular chef: ua-cam.com/video/uOWcJnBrl2I/v-deo.html
bc we have a beastly aura when working out :D
My dog as well lol
My cat chases my braid during push-ups. 😂
My dog too I don't wanna crush him accidentally dropping the dumbbell so I chase him😁
This is a good video and good routine, easy for a beginner to follow. if you are just starting out and ready to go into a gym then a full body or more of a full-body approach is better. Get your body used to the movement and pressure of the weight and then after 2 months or so, go from there. start increasing the weight, if your sets are times based then increase the time you spend on your workout. create progressive overload in other means to keep building muscle. Also, don't neglect your nutrition. it's important to make sure you are eating the right foods and intaking the right amount of nutrition.
At what point would you say I could try focusing on muscle building? I know this program is really to get us to focus on form, is this also a situation where I can just trust the process or can I focus on trying to build more lean muscle at the beginning of month 2?
Thank you sir, Personal Trainers are too expensive for me. And weight training has intimidated me. I ran and dieted to lose my 100 lbs. I want to lose the last 30-40 and build muscle now. I feel like I can learn gym work with this plan. Thank you again for making this without pay walling it
Sitting in bed drinking sweet tea and chocolate sweets nodding my head at everything Jeff says 🤣.
Wtf
Just wrote all this shit down while eating dinner now gonna fukn start right now!
@@kor6bigtime592 Umm humm, I have been telling myself ill start working out on monday...since a year ago xD.
@@iamkamx5172 i didn't do a thing! Looked back at first exercise and I don't have a dumb bell lol
Still doing that?
----HORIZONTAL PUSH 0:57
1:00 Push-UP LEVEL1
1:13 DB Bench Press LEVEL2
1:30 BB Bench Press LEVEL3
----VERTICAL PUSH 1:38
1:39 1-Arm DB Press LVL1
1:58 DB OHP LVL2
2:00 Barbell OHP LVL3
----HORIZONTAL PULL 2:20
2:24 Chest Supported ROW LVL 1
2:38 DB Tripod Row LVL2
2:52 Underhand BB Row LVL3
----VERTICAL PULL 3:04
3:09 Lat Pulldown/Banded Pulldown LVL1
3:27 Band Assisted Pullups LVL2
3:38 Pullups LVL3
----HINGE 3:46
3:58 Pullthroughs LVL1
4:09 Romanian DeadLifts (RDL'S) LVL2
4:21 Deadlifts LVL3
----SQUAT 4:31
4:39 DB Drop Squat LVL1
5:00 DB Goblet Squats LVL2
5:05 Back Squats LVL3
----STATIC LUNGE 5:28
5:35 BW Split Squat LVL1
5:42 DB Split Squats LVL2
5:54 DB Bulgarian Split Squats LVL3
----DYNAMIC LUNGE 6:05
6:08 BW Reverse Lunge LVL1
6:18 DB Suitcase Rev. Lunge LVL2
6:33 DB Reverse Lunge LVL3
----CORE FLEXION 6:40
6:52 Rollups LVL1
7:01 Jackknifes LVL2
7:11 Hanging Knee Raise LVL3
----CARRY 7:24
7:33 Suitcase Carry LVL1
7:39 Farmer's Carry LVL2
7:46 Overhead Carry LVL3
First Month of traning 8:01
First Mont workout 9:10
Second Month of trainign 9:54
Second Month workout 10:20
Third Month of trainign 10:50
Third Mont workout 11:15
Workout for screenshots 12:12
Remember eat healthy
This free knowledge is very much appreciated my guy, building a routine has by far been my hardest task.
I have been an avid fitness enthusiast and self proclaimed athlete. Years ago I found this page and built a uptime foundation. I am 4 weeks postpartum! I worked out throughout my whole pregnancy but have lost alot of strength and endurance. I can't wait to utilize this information to regain inspiration and get going again!
"Internet fitness gurus" are often trying to sell you some sort of gimmick and gyms are trying to rip you off - while Athlean-X is giving away all this stuff for free. Amazing!
This is absolutely perfect, exactly what I've been looking for - something I easily understand and is set out in a manageable, progressive structure.
Thank you Jeff, you're a legend 👍🏼
You cool “🧔🏻♂️😎”
This is JUST what I need! I want to get back in shape continuing from physical therapy after a tear in my meniscus and this is perfect! I have always struggled to figure what I should do but this is perfect! Thanks!
Does it ruin anyone else's Sunday when Jeff's video doesn't come out until Monday?
I finish my Sun morning working and expect to watch the new Jeff video with breakfast. Instead, I have to go through AX withdrawals
Beginner Home Workout (3 Months)
10 Essential Movement Patterns:
1. Horizontal Push
2. Vertical Push
3. Horizontal Pull
4. Vertical Pull
5. Hinge
6. Squat
7. Static Lunge
8. Dynamic Lunge
9. Core Flexion
10. Carry
Horizontal Push
- Level 1: Push-up
- Level 2: DB Bench Press
- Level 3: BB Bench Press
Vertical Push
- Level 1: 1-Arm DB Press
- Level 2: DB OHP
- Level 3: Barbell OHP
Horizontal Pull
- Level 1: Chest Supported Row
- Level 2: DB Tripod Row
- Level 3: Underhand BB Row
Vertical Pull
- Level 1: Lat Pulldown
- Level 2: Band Assisted Pull-ups
- Level 3: Pull-ups
Hinge
- Level 1: Pull-Throughs
- Level 2: Romanian Deadlift
- Level 3: Deadlifts
Squat
- Level 1: DB Drop Squat
- Level 2: DB Goblet Squats
- Level 3: Back Squats
Static Lunge
- Level 1: BW Split Squat
- Level 2: DB Split Squats
- Level 3: DB Bulgarian Split Squats
Dynamic Lunge
- Level 1: BW Reverse Lunge
- Level 2: DB Suitcase Reverse Lunge
- Level 3: DB Reverse Lunge
Core Flexion
- Level 1: Rollups
- Level 2: Jackknives
- Level 3: Hanging Knee Raise
Carry
- Level 1: Suitcase Carry
- Level 2: Farmer’s Carry
- Level 3: Overhead Carry
Workout Routine
- Divided within 3 months with workouts A, B, and C each week incorporating the movement patterns
- Workout A & B = Full Body
- Workout C = Core/Carry
IMPORTANT:
- Month 1 = Level 1
- Month 2 = Level 2
- Month 3 = Level 3
Month 1-3 Workout Schedule*:
- **Monday: Workout A/D/H
- ***Tuesday: Workout C/F/I
- **Wednesday: Workout B/E/G
- ***Thursday: Workout C/F/I
- **Friday: Workout A/D/H
- Sat & Sun: Rest
*Alternate between workout A/D/H and B/E/G each week, but keep workout C/F/I the same throughout.
**This workout will change in alternating fashion each week regardless of the month.
***This workout regardless of what week or month will never change and will always be on a Tuesday and Thursday.
Workout A/D/H: Full Body
- Squat
- Vertical Push
- Horizontal Pull
- Static Lunge
Workout B/E/G: Full Body
- Hinge
- Dynamic Lunge
- Horizontal Push
- Vertical Pull
Workout C/F/I: Core/Carry
- Core Flexion
- Carry
Month 1: 3 x 12-15
Month 2: 3-4 x 8-12
Month 3: 3-4 x 5
- Add 5 lbs each workout if able to perform all reps, otherwise repeat that weight.
- Rest 60-90 or even up to 120 seconds between exercises
What a great video as always guys! Been struggling with back problems and overweight for years and I'm done with it. Started working out really serious a few weeks ago, but have no idea how to really properly gain. This is really going to help me. Looking forward to Monday already! Talk to you in 3 months!
How is it going?
Amazing. How's it been going for you.
MONTH 1:
A: L1-6; squat db drop squat : 4:36
L1-2; vertical push/1 arm dumble press: 1:48
L1-3; horizontal pull/chest supported row: 2:26
L1-7; static longue/be split squat : 5:32
B: L1-5 Hinge: 3:57
L1-8 Be reverse lunge: 6:10
L1-1 push up: 0:58
L1-4 vertical pull/lat pulldown : 3:11
C: L1-9 core flexion: 6:43
Carry: 7:33
MONTH 2:
D: L2-6: DB goblet squat: 5:01
L2-3: DB oho: 2:03
L2-3: db tripod row: 2:41
L2-7: DB split squat: 5:44
E: L2-5: Roman dead lifts : 4:12
L2-8: dynamic lunge/dynamic suitcase : 6:23
L2-1: Db bench press: 1:18
L2-4: band asst pull-ups: 3:28
F: L2-9 jack knifes: 7:05
Carry: 7:39
MONTH 3:
G: L3-6: back squat: 5:10
L3-2: barbell ohp: 2:08
L3-3: underhand barbell row: 2:54
L3-7: Db Bulgarian split squats: 5:57
H: L3-5: Dead lifts: 4:23
L3-8: db reverse lunge: 6:35
L3-1: barbell bench press: 1:31
L3-4: pull ups: 3:41
I: L3-9: 7:12
Carry: 7:47
thank you g you a real one
Thank you man for providing this for free for us beginners. Used to watch your videos back in the day but I would be sitting on the couch eating some chips. Now because of quarantine, I finally took that step in getting a home gym!!! I’ll be using your workout plan throughout, I’m excited for this journey!
Hey how did it go?
Oh my god I am baffled that Jeff didn’t include face pulls in this🤯
ua-cam.com/video/zInqji0I-sU/v-deo.html
BRAVO!! Finally, a workout that bridges the gap from where I'm at and where all of the other workouts begin!! Thank you sir! I hope to see Weeks 4-6 in a few weeks!!
I have never consistently worked out before, so I challenged myself to follow this video. I started 2.5 months ago and I’m about to upgrade to the level 3 exercises. The difference is fantastic! I’ve lost 6 pounds and I have muscle tone for the first time in my life! Thanks for uploading this! It’s been very helpful and easy to follow.
Can you help me understand what days to incorporate workout c? I’m having a hard time understanding. I started yesterday.
@@justinwiltshire9433 Every Tuesday and Thursday for the first month. Watch the video a few more times; lots of info but he explains when to do each workout with the timetables.
I'm so early people haven't started blessing me or my parents
hahahahahaha
I can relate so much to this comment.
Hahahaha
so they cursed you instead?
Thanks Jeff, I'm going back to the gym after 3 years after getting really sick age 56. I followed your programmes before, I lost 80 lb and got into pretty good shape. This 3 month program looks like a great place to start. I'm going to add some face pulls as It wouldn't be a Jeff workout without them haha and they always served me well. Bit of a warm up and a warm down and of course some stretching and walking with the wife at the weekend, and I should be good. wish me luck guys or should I say God's blessings. From the uk
As a total beginner I am extremely thankful for this video, thank you so much! Love your channel 💪🏻
Hi Guys,
I was 12 stone and started the level 1 workout in 21 of August 23 and finish in 16 Sept and have lost 19 pounds.
Now I am 11.81 stone see the result of body fat lose but not tone yet.
But enjoy exercising 3 days a week in the gym then doing 2 days a week back garden doing skipping wit core flex with carry.
Next is doing level 2 working with dumbbells which I enjoyed which I have started today.
Thanks
Ha! The timing of this video couldn't been better. Literally started my workouts today.
ua-cam.com/video/zInqji0I-sU/v-deo.html
Thank you, Jeff! I used to hate lifting weights. Now I realize I just didn't know what to do and didn't have a plan to follow! Two weeks in, your workout has made the process simple and fun! Again, thank you!! :)
It would be so awesome if Jeff came out with a Beginner workout series for people who are excessively overweight and have mobility issues but are eager to get started on the right path while learning the process of exercising smartly to avoid injuries.
Search athlean fat loss
This sounds like what I've been looking for to start my fitness journey. Hoping to have positive updates for others after the first month.
Here are the exercises you need:
1. Bench Press
2. Pull ups/downs
3. Bent-over Rows
4. Overhead Presses
5. Barbell Squats
6. Deadlifts
7. Lunges
8. Power Cleans and Snatches
9. Dips
10. Chin-ups
11. Abdominal sit-ups/crunches/leg raises
These exercises, with variations, are all you need to build a very nice, aesthetic body.
YOU WERE HERE ON TIME, JUST NOT ONE OF THE RANDOMLY SELECTED WINNERS.
bruh
#MeToo :-(
Pretty sure no one was "selected" 🤨
@@msforest833 I've been trying for years
@@Steven_DunbarSL Your chances of winning, if you watch EVERY upload in the first hour for the next 2 years and 9 months, is about 50-50.