Complete Beginner

First Steps

Build Your Foundation

fitness_center 26 Workouts

view_list 8 Weeks

calendar_today 3-4x per week

About This Program

An 8-week progressive program designed for absolute beginners. Build foundational strength and proper movement patterns with assisted exercises and gradual progression.

Equipment Needed

check_circle Box check_circle Low Bar check_circle Pullup Bar

Program Phases

Phase 1

Weeks 1 - 2

Introduction to basic movement patterns with assistance and support. Focus on technique with light conditioning.

Phase 2

Weeks 3 - 5

Transition from assisted to unassisted basic movements. Building strength while maintaining proper form.

Phase 3

Weeks 6 - 8

Full range movements with proper form. Building confidence with increased strength and conditioning work.

Start This Program

Download the app to track your progress.

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Program Structure

Week 1

3 workouts

Full Body Introduction

schedule 35 min shoulders, chest +4

Lower Body Focus

schedule 45 min legs, shoulders +2

Upper Body Focus

schedule 36 min shoulders, chest +3

Week 2

3 workouts

Full Body Progression

schedule 39 min shoulders, chest +4

Lower Body Progression

schedule 56 min legs, shoulders +2

Upper Body Progression

schedule 40 min shoulders, chest +3

Week 3

3 workouts

Push Focus

schedule 36 min shoulders, chest +2

Pull & Core Focus

schedule 31 min back, biceps +2

Legs Focus

schedule 41 min legs, abs

Week 4

3 workouts

Push Progression

schedule 38 min shoulders, chest +2

Pull & Core Progression

schedule 39 min shoulders, biceps +2

Legs Progression

schedule 42 min legs, abs

Week 5

3 workouts

Push Intensity

schedule 37 min shoulders, chest +2

Pull Intensity

schedule 39 min shoulders, back +2

Legs Intensity

schedule 52 min legs, abs

Week 6

4 workouts

Push Strength

schedule 46 min shoulders, chest +2

Pull Strength

schedule 41 min back, biceps +1

Legs Strength

schedule 50 min legs, abs

Conditioning

schedule 31 min legs, shoulders +3

Week 7

4 workouts

Push Volume

schedule 42 min shoulders, chest +2

Pull Volume

schedule 45 min shoulders, back +2

Legs Volume

schedule 59 min legs, abs

Full Body Circuit

schedule 36 min chest, triceps +4

Week 8

3 workouts

Push Assessment Prep

schedule 30 min shoulders, chest +3

Pull Assessment Prep

schedule 29 min shoulders, back +2

Graduation Assessment

schedule 26 min shoulders, chest +4

Ready to Start First Steps?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

download Download the App

First Steps

About This Program

Equipment Needed

Program Phases

Phase 1

Phase 2

Phase 3

Start This Program

Program Structure

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Ready to Start First Steps?

Start Your Transformation Today