Home Training Option

Beginner Full Body Workout A

Perform:

2–3 sets of 10–12 repetitions

• Goblet Squat (dumbbell or bodyweight)
• Dumbbell Floor Press or Push-ups
• One-Arm Dumbbell Row
• Romanian Deadlift (dumbbells)
• Dumbbell Shoulder Press
• Plank (20–40 seconds)

Beginner Full Body Workout B

Perform:

2–3 sets of 10–12 repetitions

• Reverse Lunges
• Resistance Band Row
• Incline Push-ups or Dumbbell Press
• Glute Bridge
• Dumbbell Curl
• Triceps Extension
• Side Plank (20–30 seconds per side)

Gym Training Option

For beginners, machines can be an excellent starting point because they provide stability, simplify technique, and allow individuals to learn proper movement patterns.

Beginner Full Body Gym Workout A

Perform:

2–3 sets of 10–12 repetitions

• Leg Press Machine
• Chest Press Machine
• Lat Pulldown
• Seated Leg Curl
• Shoulder Press Machine
• Cable Triceps Pushdown
• Plank (20–40 seconds)

Beginner Full Body Gym Workout B

Perform:

2–3 sets of 10–12 repetitions

• Hack Squat or Goblet Squat
• Seated Cable Row
• Incline Chest Press Machine
• Leg Extension Machine
• Glute Bridge or Hip Thrust Machine
• Cable Biceps Curl
• Side Plank (20–30 seconds per side)

Important Considerations to Successfully Train in Phase 1

How Hard Should You Train During Phase 1?

• Reps in reserve (2–3 reps left)
• Avoiding failure
• “Stimulate, don’t destroy” concept
• Why beginners on GLP-1 need appropriate dosage of exercise

What To Do on Low Energy or Low Appetite Days

• Normalizing fatigue/appetite changes
• Shortened workout options
• Walking alternatives
• When to prioritize recovery

Protein and Muscle Protection

• Protein target
• Why resistance training + protein work together
• Strategies for low appetite days

Progressive Overload: How to Improve Safely

• Increasing weight
• Increasing repetitions
• Maintaining consistency
• Avoiding aggressive progression

Weekly Phase 1 Success Checklist

Training:
☐ Resistance training completed
☐ Walking completed
☐ No more than 7 days without movement

Nutrition:
☐ Protein goal addressed
☐ Hydration maintained

Recovery:
☐ Sleep prioritized
☐ Workouts adjusted when needed

Common Beginner Mistakes During Phase 1

Avoid these mistakes for best results:

1. Relying only on cardio
2. Exercising too aggressively
3. Not eating enough protein
4. Stopping exercise when appetite changes
5. Choosing workouts that are too complicated

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