Muscle Starter

PHASE 1

Weeks 1-3 = Foundational Strength & Technique

A three-week phase focused on clean exercise technique and building foundational strength. Progressive training activates the whole body and creates a solid base for the upcoming, more intensive phases.

 

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You can perform this workout at home or in the gym with minimal equipment. Here’s what you need:

  • Dumbbells of varying weights or adjustable weights
    An exercise ball
    Your own body weight

Make sure to follow the program consistently for all nine weeks, allowing yourself 1-2 rest days between workouts. Speeding up your recovery at the end of each workout will lead to safer and more efficient training.

Stay motivated by setting small goals for yourself and celebrating your achievements!