New Athlete




This 12-week, 40-session program is designed for athletes new to training or who have been away from consistent training for 6 or more months. It can be completed with basic globo-gym equipment such as barbells and dumbbells.

This program has a heavy strength focus to maximize the adaptations your body is ready to make as a rookie athlete. Over the course of the 12 weeks, you’ll shift to more frequent work capacity as you naturally adapt to be able to handle more work and therefore need a greater stimulus to continue adapting.

This program is ideal for athletes that ready for a longer, more structured beginner program.


Program Duration:

  • 12 weeks

Suggested training frequency:

  • 3 days per week for Phase I (Session 1-18)
  • 4 days per week for Phase II (Session 19-40)

Suggested Programs Prior:

  •  None

Suggested Programs After:

  • Maximum Overdrive, Mandatory Fun, Blue Falcon


Required Assessments:

  • None

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells

Program Questions: