Start Strong
Strong Start: Complete Beginners Guide

You’re ready to build the body you want. Now, let our expert-curated training program guide your fitness, strength and muscle building into unchartered territory.

Start Strong: Complete Beginner’s Guide is an incredible new program built with you in mind. Whether you’re just beginning your fitness journey, or you’re looking to get back into it, Start Strong gives you the advantage of world-class expertise in the realm of training and nutrition.

Slam

Results Minus Complication

It’s simple. We skipped the bells and whistles to give you only the best: Highly effective exercises that are not only easy to follow, they also reap maximum results with the most muscle-stimulating, strength-building and calorie-burning movements.

Here’s how.

By meticulously engineering the training program to include all six core movement patterns (push, pull, squat, hinge, lunge, carry), you can expect all of your muscle groups to be challenged for a full physique transformation.

Squat

Training + Nutrition + Supplementation

Start Strong: Complete Beginner’s Guide has just one mission, and that’s to see you obliterate your #bodygoals. If you’re willing to put in the work- and you are- we’re ready to take the guesswork out of your training.

This program is comprehensive. Beyond the tried– and– true workouts, you’re also equipped with a full supplement guide as well as nutritional strategies, enabling to achieve the absolute most in results that you can see and feel.

Are you ready? Meet you on the other side.

Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Workout A Workout B Workout A
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Workout B Workout A Workout B

Week 3 *repeat week 1*

WORKOUT A
Workout A
Exercise Alternative Option Sets Reps
Back Squats Goblet Squats 5 5
Bench Press Push-Up/Rack Push-Ups 5 5
Neutral Grip Pull-Ups Inverted Rows 4  8 to 10
One-Arm DB Farmer’s Walk 3 30 sec
Optional Finisher
Med Ball Slams 3 10 to 15

Back Squats

Goblet Squats

Bench Press

Push-Ups/Rack Push-Ups

Neutral Grip Pull-Ups

Inverted Rows

One-Arm DB Farmer’s Walk

Med Ball Slams

WORKOUT B
Workout B
Exercise Alternative Option Sets Reps
Barbell Sumo Deadlift KB Sumo Deadlifts 3 5
Barbell OHP Neutral Grip DB OHP 5 5
Barbell Rows One-Arm DB Rows 3  10 to 12
One-Arm DB Farmer’s Walk 3 30 sec
Optional Finisher
Walking Lunges 3 AMRAP

Barbell Sumo Deadlift

KB Sumo Deadlifts

Barbell OHP

Neutral Grip DB OHP

Barbell Rows

One-Arm DB Rows

One-Arm DB Farmer’s Walk

Walking Lunges

Nutrition

Nutrition is a huge part of the puzzle when it comes to achieving your goals. If you are a beginner, do your best to stick to the basic rules outlined below.

Rules

Basic Rules

Rule #1

Eat a balanced diet consisting of whole foods only

  • Carb examples: White potatoes, sweet potatoes, quinoa, white rice, brown rice, Ezekiel bread, oatmeal
  • Protein examples: Meat, fish, eggs, cottage cheese, whey protein
  • Fat Examples: Olive oil, coconut oil, ghee, avocados
Rule #2

Eat most of your carbs before and after your workout

Rule #3

Drink at least 0.5 gallons of water per day

Rule #4

Drink only water and black coffee or tea

Rule #5

Stop eating carbs at least 3 hours before bed

Rule #6

Sleep 7 to 9 hours per night

For slightly more advanced lifters who want to track their calories and macronutrient intake, pick your primary goal (you should always have a primary goal) and use it to determine how many calories you should be eating per day in order to lose weight. Then you can use one of the many available calorie-counting websites or mobile apps to track your daily intake. Use the below somatotype chart to identify your closest body type in order to determine the best macronutrient split for you.

Build Muscle

Build Muscle

For building muscle, you will need to eat about 18 to 20 x your current bodyweight in calories while training 3 to 4 times per week. So if your current weight is 170 lbs. and you would like to gain muscle, you should be eating around 3,060 to 3,400 calories per day. As you gain muscle, you will need to adjust your daily calories to continue building muscle.

Scale

Lose weight

If your goal is weight loss, you should eat about 12 to 14 x your current bodyweight in calories while training 3 to 4 times per week. So if your current weight is 200 lbs. and you would like to lose weight, you should be eating around 2,400 to 2,800 calories per day. As you lose weight, you will need to adjust your daily calories to continue losing weight.

Choose your Somatotype

Ectomorph

ECTOMORPH

  • naturally thin with skinny limbs
  • high carb tolerance
  • suggested macronutrient split:
    25% protein
    55% carbohydrate
    20% fat
  • naturally best suited for endurance exercise
Mesomorph

MESOMORPH

  • naturally muscular and athletic
  • moderate carb tolerance
  • suggested macronutrient split:
    30% protein
    40% carbohydrate
    30% fat
  • naturally best suited for body building and relative strength (gymnastics, calisthenics) exercise
Endomorph

ENDOMORPH

  • naturally broad and thick
  • low carb tolerance
  • suggested macronutrient split:
    35% protein
    25% carbohydrate
    40% fat
  • naturally best suited for absolute strength (powerlifting, strongman) exercise
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