The PERFECT Beginner Workout (Sets and Reps Included)

[@athleanx]

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 - kzbin.info/www/bejne/Y4WZZXmCqK-hd7c

[@drhtum]

What about cardio and conditioning? Where do we add those?

[@BhartiyaCricketFan]

@@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 kzbin.info/www/bejne/Y4WZZXmCqK-hd7c video. STOP DOING 100 PUSH UPS.

[@johnm.3279]

What do you suggest for people with bad knees?

[@vonhaupold]

V

[@ben2808]

Jesus Christ loves you ❤️

[@chillin.marshside]

(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

[@landerval7882]

You forgot the lower half of your body mate

[@rimilmurmu5024]

Thenks mate

[@tirth2474]

For saving

[@isaacthurmond5649]

Thank u

[@divad44]

Awesome thanks for doing this!!!

[@SpaceCityGuard]

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.

[@BlueisNotaWarmColour]

Hope it continues to pay off for you

[@youknowwhat49]

One more week

[@cascadia6260]

Update in a month!

[@aniketpawar26]

Bro should i follow this workout or not

[@DrLogic_]

@@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.

[@KaranBulani]

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

[@t_better99]

This is very helpful. Thanks!

[@KaranBulani]

@@t_better99 Goodluck

[@Perplexy123]

.

[@jeejee1328]

@@Perplexy123 thanks

[@mystmuffin3600]

what are the results like?

[@jamesgeorge2022]

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

[@NewsDigital.]

how is it going four months after the comment?

[@DevaanshPareek]

i am supposed to do a,b everyday together? Ora on monday and b on wednesday

[@traineegrammarpolice188]

@@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.

[@orwellianyoutube8978]

@@traineegrammarpolice188 What about C tough.

[@traineegrammarpolice188]

@@orwellianyoutube8978 It stays on Tuesday and Thursday.

[@athleanx]

*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…

[@cha2loubcha2loub29]

Hi

[@restfulcube-notyet]

DAMN IT

[@TheMo2]

I WON

[@hyggehunden]

Dammit 😅

[@johnshepard3197]

Anybody ever won?

[@shivamaggarwal5641]

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

[@richypeachy6662]

Thanks man, soo helpful

[@hanfideo]

Thx ma man

[@houseofgraceworship]

🔥🔥🔥 nice

[@abe512vivor]

life saver

[@neilxavier6647]

Thanks my g

[@WhoDWho]

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

[@Kc-hp1hy]

hi

[@farahalyahya1026]

Thank you!

[@rock5454]

ty

[@TheTmackey]

So much appreciated!

[@HEroEsHub22]

Thanks man

[@yox2001]

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

[@SuperMRUNMAY]

Thanks a ton🙌🏼

[@meckanism]

You're a god.

[@legiontitan223]

comment

[@snipes_pe5031]

Thanks

[@WhiteMikee]

What exactly does FF mean? Form failure? Beginning trying to get in the gym.

[@amritsingh_77]

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

[@minato6107]

thank you

[@JustJordanLou]

Goat

[@EdgarOliveiraTB]

that is it? four exercises a day?

[@oscaro7126]

.

[@brwntwn123]

Thanks

[@aliaub75]

Jessie is an absolute legend....he's a beginner, intermediate AND advanced all at once!

[@drsmartassphd6286]

Jesse is the noob, his tat of Walt Disney is the intermediate, and his tat of Mickey Mouse is legend status

[@truemuslim5300]

He is a shape changing alien maybe

[@andresvalverde5182]

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.

[@cmend]

@@andresvalverde5182 he used to do long distance running but he stopped because it’s the reason why he was always skinny

[@blatantmotivation8939]

@@cmend honestly though, long distance running can bet you crazy stamina

[@dawsontate2989]

Dang this is truly one of Jeff’s best videos. Man just gave beginners a 3 month program for free

[@reptilesgamers00]

No face pulls? No way I'm doing this garbage!

[@shafaet1194]

@@reptilesgamers00 Incorporate some face pulls on your routine then lmao

[@v.theoldjunior5189]

@@reptilesgamers00 because it's FACE PULL EVERYDAY 😂😂😂 you don't need a routine for that

[@Ignore14]

If you pay for workout programs, you're an idiot. They should all be free.

[@dawsontate2989]

@@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

[@rainboltfiend]

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

[@HaveBlue08079]

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]

Good on ya! Hopefully start next week for us.

[@unkindledtarnished2958]

Also, how did you figure out your starting weight, and how much rest did you have between sets?

[@kkirlin07]

@@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]

Did you follow exactly the route or did you do some of your own exercises as well like bicep curls

[@unkindledtarnished2958]

@@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.

[@michaeljagdharry]

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

[@mustafaashraf3744]

Update? Cuz I am doing random stuff at gym atm

[@riveteye93]

@@mustafaashraf3744 not him, but random stuff only gets you so far.

[@yootubevids]

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.

[@seruna3201]

I know it's not much, but I did my first set of 12 Push Ups today. Thank you. You are awesome!

[@nameless798]

It is not about quantity, is about constant progress, congratulations.

[@navajasrs2402]

Most of the rest of the western world did zero pushups today. Keep it up.

[@Undawn-channel]

Bro that's plenty keep pushing

[@FlyPsiche]

Let's go man! Keep going

[@kellydoyle7210]

Awesome! It's more than U think.✌️

[@alex2k890]

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

[@danibenitez3392]

Thanks m8 You are the best

[@Gabrielafg]

Thank you! Very helpful!

[@mikeburtyboy]

Would you guys do your cardio before or after this

[@mikeburtyboy]

Is the first time stamps all the level 1 aka the first month you just stick to them time stamps

[@maryamchoudhury8334]

Omg thank you

[@inqusec8484]

*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

[@igreh1337]

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!

[@feistygirl75]

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!!

[@paulabuist567]

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.

[@jaybeezy8259]

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

[@fitat4224]

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

[@ChillWill12]

@@fitat4224 that’s what this 42 year old needs.. ima check him out. Thanks!

[@oswaldosanchez8938]

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.

[@maryamchoudhury8334]

Hi I am about to start month one of this, how did you find doing month 3?

[@andreclark2472]

@@maryamchoudhury8334 how was month one?

[@tarekhabre7471]

Are you still doing it? How's it going?

[@oswaldosanchez8938]

@@maryamchoudhury8334 I got sick, returned to the gym and now I moved on to PPL split... I feel gret, thanks

[@oswaldosanchez8938]

@@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.

[@davidjudd951]

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.

[@yggyking10]

I'm 56, found this video a couple years ago. I've been roughly following the plan regularly since then. I usually do workout A and B (or the progressions) and then a sandbag workout. I'm doing 3 sets of 12 reps for most of the exercises. I've progressed weight slowly and cautiously as I'm more interested in training for injury prevention and balance than raw strength. I feel and look stronger, though nothing dramatic. The exercises are all pretty comfortable now and I plan to start pushing the weight a bit more. I play disc golf and this program has helped me be able to throw over 300', which is pretty good for amateurs in my age range. I've never been a gym guy but this program has me enjoying regular strength training. I hope to keep it up for years to come.

[@yggyking10]

I do have some shoulder discomfort and I'm finding pushups harder than they were a year ago - but I attribute that to a misguided pushup challenge I did early in 2024, apparently 2000 pushups in 18 days was more than I could safely handle. Look after yourselves!

[@sacrevie]

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 :)

[@zeerakshahbaz6838]

The 'perfect total body workout' video is what you should move on to. You're welcome : )

[@sacrevie]

@@zeerakshahbaz6838 thanks! I will check it out :)

[@ObliviousPenguin]

I'm proud of you too. Well done!

[@CorruptControl]

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 :-)!

[@sacrevie]

@@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).

[@jonathankulic6840]

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

[@amigocaffe]

thanks buddy

[@QuantumYuri]

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.

[@Karont3s0]

Up

[@TanninValerian]

@@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!

[@nathanwilson5789]

You rock!

[@fitfadi]

Not the workout we asked for, but the one we needed for the new years!

[@TheLusaso]

Year*

[@swapsg3827]

kzbin.info/www/bejne/sHrRop2fZa5gqbc

[@itsover9008]

@@TheLusaso Years if you only do new year resolutions upto Feb only.

[@Lemmyz69]

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 :)

[@reallyjusthimtbh]

any progress

[@mastaroshi23]

How you feeling after 6 months?

[@MCroppered]

I don’t understand this comment. Its the best beginner workout regime after one day at the gym?

[@gustavos.k9902]

​@@MCroppered That's their logic lol

[@juliajulia7572]

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 KZbin 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.

[@massgeil6577]

Hi , can you please🙏 Share with me ,what you‘ve written so that i can used it as my guideline. I‘m beginning at the start of this month.

[@putcheeseonit]

(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

[@chrissyn1099]

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!

[@lj5604]

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

[@rasalresid9147]

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. 💪💪💪

[@TF-ve3vu]

I love how when Jeff says beginner workout he uses Jesse

[@TheLusaso]

Makes it much more relatable/believable than if he did it himself. Lol

[@joelhewitt8414]

His strength standards are probably are beginner

[@jonahdsouza6221]

Jesse shouldn't be a beginner anymore , he has been a beginner on this channel for like the past 3 years lol

[@rdg665]

Jesse stopped being a beginner long ago

[@giggity6637]

O😊😊😂

[@ChalfantMT]

I honestly think that your channel is the best fitness channel on KZbin! Especially for muscle training.

[@MoralesLTD]

This free knowledge is very much appreciated my guy, building a routine has by far been my hardest task.

[@Ferny-s4r]

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.

[@nesstor5620]

How's it going?

[@Ferny-s4r]

@@nesstor5620 I'm losing weight for the most part.

[@psyklux1262]

@@Ferny-s4r How’s it going now

[@talalelhitu9944]

@@Ferny-s4r how about now? Any body changes or any muscle or whatever?

[@Ferny-s4r]

I lose 50 pounds and I'm still going. My life has improved physically and mentally.

[@MikeBassil]

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

[@vikramhariharan2285]

How much should I rest between each set

[@BruteDion]

@@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.

[@the_lonely_winner2956]

Thanks for posting this.

[@sathishtadaka5619]

Thank you

[@amigocaffe]

Legend

[@sawchawn]

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

[@fameenahedayathullah6094]

Thx

[@chakrijfla5921]

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

[@77thNYSV]

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.

[@HoboToess]

How is it working out for you? Did you stick to it?

[@justandy3438]

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!

[@hasanmohamed1935]

what can i do instead of the carry. ?

[@Disfyncial]

@@hasanmohamed1935you ever figure anything out?

[@danielgiles3323]

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!

[@xXWARRIORDUTYPROXx]

----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

[@glennmaxwell5394]

Me: Jeff wearing a shirt... Ramy: winter is here

[@DavidRaitan]

What!?

[@AxxLAfriku]

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

[@kamesjohn9614]

Lmao

[@nabeelkhan2632]

Are you the cricketer?

[@glennmaxwell5394]

@@AxxLAfriku I LOVE YOU

[@shannoncormier2415]

Jeff's instructions & knowledge are 100% better than any other trainer I have ever seen/heard.

[@luckychohan9907]

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

[@jenavickrey1844]

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

[@prythal]

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

[@jenavickrey1844]

@@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

[@aryan7767]

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

[@bvuksharma]

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]

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👍🏻

[@jegkr352]

any update on your weight ?

[@bvuksharma]

​@@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.

[@bvuksharma]

​@@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.

[@asiya3757]

⁠@@bvuksharmaany update 3 months later?

[@vivekvithalani]

Damn! Jeff’s given a free 3 month workout plan here...

[@KnightlyChaotic]

The workout plan is free. Following it is going to cost us.

[@Crimson_Abyss_IV]

@@KnightlyChaotic cost us dedication and effort which will better ourselves

[@seniorpersikplaystation4ga887]

@@Crimson_Abyss_IV motivation in this plan costs money

[@matiasguillermosandoval8292]

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.

[@seniorpersikplaystation4ga887]

@@tanmaypandey7475 lol i am not going to the gym because I'm working out from home

[@arnavgonella5768]

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

[@broly6708]

jeffs proud of you bro

[@TheLazyEconomist]

@Abeer Talukder Fitness Crazy enough that it just. Might. WORK!

[@noice1031]

YOU FORGOT ROTATOR CUFF ISOLATION EXERCISES

[@arnavgonella5768]

@T Man right right my bad 😂

[@aaymanafzal2499]

@@noice1031 BAND PULL APARTS

[@MauricioLopez-t9i]

For anyone just starting out, taking it slow and focusing on form is key. This video does a great job of emphasizing that.

[@thestructuresguy8355]

Finally, a good workout plan for Jeff's equipment/gym to keep up with Jeff's gains.

[@parveerubhi3693]

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 👍🏼

[@HuskyMN2002]

You cool “🧔🏻‍♂️😎”

[@Alberto713-m5j]

Just what I needed to kickstart my fitness journey. The step-by-step approach is really helpful.

[@VitalityFitnessScience]

Many dont really know how to start, especially own-bodyweight workouts. Hope this will find many beginners💪

[@aryman7353]

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

[@muhammadrohail174]

ty

[@mikeburtyboy]

This is what I needed, thank you my guy

[@joshgarcia1642]

Thanks bro

[@lelouchlamperouge7945]

Please ignore this comment, i just need the time stamps. 8:41 workout A 4:40 db drop squat 1:46 1arm db press 2:26 chest supported row 5:38 bw split squat 8:52 workout B 4:11 R.D.L 6:11 bw reverse lunge 1:16 db bench press 3:11 lat pulldown 9:00 workout C 6:53 rollup 7:33 suitcase carry

[@viniciussanctus]

It would be awesome to have a home version of this detailed workout for beginners

[@LtFoodstamp]

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.

[@anthonys6023]

Update?

[@PIayer_01]

Updates?

[@crazymonkey5930]

Update plz

[@alfredocardenas8454]

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! 🙏🏻🙏🏻

[@alfredocardenas8454]

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.

[@leinapea]

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 😅

[@randythayer8440]

"losing"

[@ediu85]

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!

[@passaro7479]

How is it going?

[@sandeepmb]

Amazing. How's it been going for you.

[@JNeathawk]

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. 💪

[@unkindledtarnished2958]

Same thing for this 44 year old sailor.

[@JohtoLad64]

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!

[@SpiralSwing]

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 🥴

[@stopthecap4317]

@@SpiralSwing 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.

[@ulstuguldur4965]

what does 3xFF meaning :D

[@JohtoLad64]

@@ulstuguldur4965 3 sets of form failure; pretty much doing as much as you can until you can’t do a rep anymore

[@aaronelder861]

Truly impressive and very appreciated. I haven't lifted weights in about 15 years and intend to get back into the gym in a couple days. As ive looked around the internet, this is by far the best advice I've stumbled across! Many thanks to you for sharing this knowledge, you got a subscriber here! God bless you and keep you safe!

[@ThirdDegreeGurn]

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!

[@HeshamEllaban1]

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

[@jumpskirt]

Thank you!!!

[@veganmanofsteel]

ever realize G comes before H?

[@theblankuser]

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!

[@christianbalea8896]

As a total beginner I am extremely thankful for this video, thank you so much! Love your channel 💪🏻

[@MaverickWall238]

One week in following this program and adding 20 mins of cardio everyday and my body is so sore but no pain no gain!

[@AngryT0fu]

How is it going now?

[@MaverickWall238]

@@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

[@AngryT0fu]

@@MaverickWall238 appreciate the reply bro 😂😂

[@wishcore6634]

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

[@zaheerahmed4783]

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!

[@anthonys6023]

Hey how did it go?

[@aerohakai5871]

So damn thankful for this channel. It’s changed my life.

[@hammerhead-pt4ne]

same here!

[@patrickl4653]

Same here! I don’t know where I would be without Athlean X. Same with Alpha M.

[@Jnikola97]

@@patrickl4653 bro i really hope you are joking xD

[@thetrollerstroller1609]

@@patrickl4653 LoL no way

[@Rippinkitten18]

@@patrickl4653 lol with the alpha m.

[@VictorDavies-w6p]

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

[@spilltheteaalloverme8810]

Why do our animals wanna get involved in our workouts-its the only time my cat wants my attention lol

[@DeadeyeJoe37]

Your cat wants to join in so he can be like the meowscular chef: kzbin.info/www/bejne/q4C6lH2kd9efaKs

[@marcelloantoniodreier4795]

bc we have a beastly aura when working out :D

[@StrongerThanBigfoot]

My dog as well lol

[@angela76]

My cat chases my braid during push-ups. 😂

[@blitzjones4438]

My dog too I don't wanna crush him accidentally dropping the dumbbell so I chase him😁

[@rustylowder]

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!!

[@Vector.Shafted]

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

[@TechWzBst]

Jeff: Why are you showing biceps when we're talking about beginners? Beginners: Because that's the only muscle we can think about.

[@EdubertoPalitroke]

There's nothing duller than explaining a joke.

[@TechWzBst]

@@EdubertoPalitroke Tell me about it

[@Chris-ki2dx]

Facts

[@Gr33nPhoenix]

@@TechWzBst lmao this didn't get the attention it deserved

[@paulwright7595]

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!

[@kamesjohn9614]

You're living the dream baby

[@brandonulrich9991]

Underrated comment... But I would argue this sounds more like level 0

[@samuel.carlson]

Ahh I remember this video :)

[@Favour-e9p]

This got me laughing hard😂

[@sammychaudhary8698]

Overhead snack put away , spoon drops LOlll.

[@rainboltfiend]

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

[@iamkamx5172]

Sitting in bed drinking sweet tea and chocolate sweets nodding my head at everything Jeff says 🤣.

[@FS-gl9cg]

Wtf

[@kor6bigtime592]

Just wrote all this shit down while eating dinner now gonna fukn start right now!

[@iamkamx5172]

@@kor6bigtime592 Umm humm, I have been telling myself ill start working out on monday...since a year ago xD.

[@kor6bigtime592]

@@iamkamx5172 i didn't do a thing! Looked back at first exercise and I don't have a dumb bell lol

[@crzwe8900]

Still doing that?

[@hadesnightmare2970]

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.

[@MimiLacadena]

Jeff this is amazing content, its so benevolent and kind hearted of you to put this incredibly valuable information out there for free!!! And Jesse's looking great, fantastic work you two 👏 Thank you so much 😊

[@mindnova7850]

Thank you so much for this Jeff, I really need it as a beginner.

[@mohamedelghaouth3984]

@Kurgency 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

[@Dannya]

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 (for myself)

[@romeroaxolt9947]

.

[@Dannya]

@@samgirmay2896 wasn't mine i copied from another comment

[@wenchesrum3678]

@Dannya Since you seem to be the most recent poster, can you tell me what FF means? It's next to the reps. Thanks in advance!

[@Dannya]

@@wenchesrum3678 pretty sure it means form failure or when you've pushed yourself a lot and you cant do a rep without compromising your form

[@outcast4851]

@@Dannya I don't understand what's A B C Does it mean that's this all should done on one set ? Or daily

[@1cocobeware]

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!

[@Dannya]

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

[@travisshaw3866]

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!! :)

[@paulthomas9098]

I have started work outs and after watching countless videos on how to begin, none of them were clear on which days to do what and it was very frustrating but this video is perfect for beginners so I thank you dearly

[@brianfinn4154]

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.

[@ethanbyrne6462]

Wow, I never knew you'd make a workout like this specifically for beginners. Even though I'm probably on the novice/intermediate level, I'll still give this a try so I can brush up on some basics. Thanks a lot👍

[@fightmilk8613]

I’ve been on it for two months and it has been great! Thanks Jeff!

[@BecomePrimed]

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.

[@dontewithano]

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?

[@wrecktherest208]

Super detail oriented video with perfect explanation both physically showing as well as verbally. Turned 33 and decided to make a positive change. Thanks for reminding me of the basics 🤙

[@Highkeybaby]

I have gained 20-30 pounds in 7 months and I really am excited to try this program!!!! I love that it doesn’t give so many exercises at once so I can master new levels each month! I am going to practice each one tomorrow, then start on Monday and see how it goes!

[@brvnacosta]

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

[@bluntfitnessandhealth]

Solid breakdown 🔥 A lot of beginners starting their fitness journey within the next few months 💪😁

[@sebastiaanherle5093]

My guy how can you watch it in 2 minutes and rate it

[@deven9565]

This is true for every time period ever

[@PaintMasterPoE]

LEVEL 3: Workout A: 5:04, 2:06, 2:52, 5:52 Workout B: 4:20, 6:31, 1:29, 3:38 Workout C: 7:10, 7:45 11:27