Level: Beginner (great for those new to the gym)
Format: Digital PDF (instant download)
Length: 3 training days per week, 4–6 weeks (repeatable with progression)
Equipment Needed: Basic gym access (dumbbells, barbells, cables, machines, treadmill)
Includes:
• Program overview & structure
• Full workout tables (sets, reps, rest)
• Easy-to-follow exercise explanations
• Video demonstration links
• Cardio finisher: 20-min treadmill walk (12% incline, 4.5 km/h)
• Disclaimer for safe training
Time Per Session: 45–60 minutes (plus cardio finisher)
Designed By: Nicolas Kopinsky – Certified Personal Trainer & Pro Footballer
Level: Beginner (great for those new to the gym)
Format: Digital PDF (instant download)
Length: 3 training days per week, 4–6 weeks (repeatable with progression)
Equipment Needed: Basic gym access (dumbbells, barbells, cables, machines, treadmill)
Includes:
• Program overview & structure
• Full workout tables (sets, reps, rest)
• Easy-to-follow exercise explanations
• Video demonstration links
• Cardio finisher: 20-min treadmill walk (12% incline, 4.5 km/h)
• Disclaimer for safe training
Time Per Session: 45–60 minutes (plus cardio finisher)
Designed By: Nicolas Kopinsky – Certified Personal Trainer & Pro Footballer
