AApex Performance
Format: PDF Instant download

New Lifter — 4 Week Home

Structured weeks. Zero guesswork.

4.3 · 687 reviews
A$66.45

AUD, GST included.

Choose your version

4 wk · Bodyweight onlyA$66.404 wk · Full gymA$66.434 wk · Home (dumbbells)A$66.458 wk · Bodyweight onlyA$119.848 wk · Full gymA$119.908 wk · Home (dumbbells)A$119.92

Health disclaimer: consult a doctor before starting. Train at your own risk.

Duration

4 weeks

Per week

4x

Session

51 min

Level

Beginner

Equipment

Home (dumbbells)

Pages

52

Inside the PDF

  • Full session-by-session plan
  • Sets, reps and loading
  • Warm-up and cool-down
  • Progress tracker pages
  • Swap list for missing gear

Sample week

Mon

Session 1

Tue

Session 2

Wed

Session 3

Thu

Session 4

Fri

Rest

Sat

Rest

Sun

Rest

Reviews

Clear, brutal, works.

Jess M.

Printed it. Stuck to it.

Dan K.

No fluff. Love that.

Priya S.

Questions? info@apex-performance-store.com

Related

New Lifter — 4 Week Bodyweight

Beginner · Bodyweight only · 54p PDF

A$66.40
4.9out of 5 from (722)

New Lifter — 4 Week Gym

Beginner · Full gym · 45p PDF

A$66.43
4.9out of 5 from (685)
Bestseller

New Lifter — 8 Week Bodyweight

Intermediate · Bodyweight only · 62p PDF

A$119.84
4.6out of 5 from (860)

New Lifter — 8 Week Gym

Intermediate · Full gym · 37p PDF

A$119.90
4.8out of 5 from (264)