Muscle groups:
comprehensive full-body training program for beginners
Workouts per week:
3
Difficulty level (1-5):
1-2
Workout duration:
45-60 minutes
What you get:
- eBook — here you will find your training plan, along with a detailed explanation of the program’s principles, progression guidelines, factors influencing hypertrophy, and answers to the most frequently asked questions
- training plan
- 3 strength training sessions:
- LOWER BODY
- UPPER BODY
- FBW
- 3 strength training sessions:
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- training log — a professional spreadsheet where you can track your weights, reps, and monitor your strength progress
-
programmed progression path — every session comes with clearly defined tasks; the plan tells you exactly when to increase weights, reps, or sets
-
progress chart — special formulas in the spreadsheet automatically calculate your total training volume; the chart allows you to visually track your strength development, so you know you’re building new muscle mass
-
instructional videos — a short version for a quick exercise refresher and a detailed tutorial with in-depth commentary, technical details, and all possible exercise modifications
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alternative exercises — for situations where you don’t have access to a specific machine or prefer to swap an exercise while maintaining the same movement pattern
- home exercise alternatives – if you want to follow the program at home
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“MEASUREMENTS” tab — become your own coach: track your body weight and measurements, upload progress photos, log calorie intake on training and non-training days, set your strength and cardio sessions
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printable version — for those who prefer using a paper copy of the plan
Description:
GLUTE CODE BEGINNER is a comprehensive training program designed for beginners. You will learn fundamental movement patterns, become familiar with proper exercise technique, and overcome your fear of going to the gym. With this plan, you won’t feel lost between machines — you’ll walk onto the gym floor confident and focused, with a clear plan of action.
Once per week, you will perform a LOWER BODY workout based on the most effective exercises across four key movement patterns: THRUST/BRIDGE, HINGE, SQUAT/LUNGE, ABDUCTION/ROTATION.
During UPPER BODY sessions, you will work on your back, shoulders, triceps, and core — all essential for building a well-balanced, bikini fitness physique.
The FBW (Full Body Workout) session includes exercises for both upper and lower body.
From now on, your strength and physique progress will no longer be random, but the result of intentional and structured training.
Required equipment:
- Free weights — dumbbells, barbells, weight plates
- Gym equipment* — cable machines, leg curl machine, abduction machine, Smith machine, ab wheel
*The plan also includes alternative exercise suggestions that don’t require machines
Next training programs:
Programs for men:
FBW FOR MEN
MEN’S CODE – CHEST & BACK
Promotional bundles:
