The Program

How to Start Lifting

No gym, just fill out a form, use the provided weights, just 20 minutes out of your day!

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Your first week workout

30 minutes. No equipment. Do this 2–3 times this week with at least one rest day between sessions.

5 min

Warm-upLight jog in place, arm circles, leg swings — get blood moving.

~8 min

3×10 Push-upsRest 60 seconds between sets. Modify on knees if needed.

~8 min

3×12 SquatsSlow and controlled. Pause at the bottom for 1 second.

~8 min

3×10 Lunges (per leg)Alternate legs or do all reps on one side, then switch.

~4 min

2×30 sec PlanksRest 45 seconds between holds. Build to 60 seconds over time.

5 min

Cool-downSlow walk, quad stretch, hamstring stretch, shoulder rolls.

No Equipment

Bodyweight — no equipment

Start here. These exercises build real strength and require nothing but floor space.

Push-ups

3 sets5–10 reps

Keep your core tight and lower chest to the floor.

Squats

3 sets10–15 reps

Feet shoulder-width apart, chest up, knees track over toes.

Lunges

3 sets8–12 per leg

Step forward, lower back knee toward floor, keep front shin vertical.

Plank

2 sets20–60 sec hold

Straight line from head to heels. Don't let hips sag.

Pull-ups

2 sets3–5 reps

If available. Use a bar or door frame pull-up bar.

With Equipment

With dumbbells or bands

Add resistance when bodyweight feels easy. Light dumbbells or resistance bands work great.

Dumbbell Bicep Curl

3 sets8–12 reps

Put the weights in your hands and curl them up to your shoulders.

Dumbbell rows

3 sets8–12 reps

Brace on a chair or bench. Pull elbow back, not up.

Dumbbell squats

3 sets10–15 reps

Hold dumbbells at sides or goblet style at chest.

Resistance band exercises

3 sets10–15 reps

Same movement patterns as above — bands provide progressive resistance.

Ready to start?

Fill out the form to join the program and get your personalized plan.

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