Home Training Option

Beginner Full Body Workout A

Perform:

• 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)

Sets: =

Reps: =

Beginner Full Body Workout B

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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