Fundamentals for beginners by Lyfta is a weightlifting program designed for individuals who are new to strength training. The program focuses on building a strong foundation of strength and proper lifting techniques before progressing to more advanced workouts.\n\nThe program emphasizes the most important lifts in weightlifting and utilizes the principle of progressive overload. You will gradually increase the amount of weight you lift each workout, which leads to gains in strength and muscle mass over time.\n\nHere's an example of how to use progressive overload:\n\nLet's say you're starting with a bench press weight of 100 lbs. You decide to add 5 lbs to the bar each time you bench press, which is a typical rate of progression for beginners. Here's how your bench press weight would progress over 5 sessions:\n\nSession 1: 100 lbs\nSession 2: 105 lbs\nSession 3: 110 lbs\nSession 4: 115 lbs\nSession 5: 120 lbs\n\nAs you can see, the weight increases by a small amount each session, resulting in a gradual increase in strength over time. This linear progression can be used for other exercises in your program as well, allowing you to steadily build strength and make progress towards your fitness goals.\n\nThe program consists of three workouts per week, with each workout targeting the whole body. The workouts are designed to be challenging yet achievable for beginners, allowing you to gradually build strength and make progress towards your fitness goals.\n\n\uD83D\uDCC6 Here's how your routine could look like:\n\nMonday: Full Body Workout 1 \uD83C\uDFCB\uFE0F\u200D\uFE0F\nTuesday: Rest \nWednesday: Full Body Workout 2 \uD83C\uDFCB\uFE0F\u200D\nThursday: Rest \nFriday: Full Body Workout 3 \uD83C\uDFCB\uFE0F\u200D\nSaturday: Rest \nSunday: Rest\n\nFundamentals for beginners by Lyfta is a perfect program for individuals who are new to strength training. By focusing on building a strong foundation of strength and proper lifting techniques, you'll gradually increase your strength and muscle mass over time. \n\nStick to the program, stay consistent, and trust the process. You'll be amazed at the progress you can make in just a few weeks. Start today and take the first step towards achieving your fitness goals! \uD83D\uDCAA

Fundamentals for Beginners

Full Body 1

Full Squat

Pulldown

Bench Press

Straight Back Seated Row

Front Plank

Full Body 2

Deadlift

Barbell Standing Military Press

Bent Over Row

Lever Seated Leg Press

Air bike

Full Body 3

Full Squat

Bench Press

Pulldown

Low Seated Row

Front Plank