Get Jacked: A Beginner's Guide
A beginner-friendly program focusing on optimal gym frequency (3-4 times a week) for muscle growth, emphasizing recovery and nutrition. Based on the principles of prioritizing rest and nutrition alongside effective training.
Program Modules
Week 1: Foundations of Muscle Growth
Understand the essentials of muscle growth, recovery, and nutrition. Prepare your body and mind for the journey ahead.
Read about Muscle Hypertrophy & Recovery
WeeklyLearn how muscle hypertrophy works, the role of protein synthesis, and why recovery is crucial.
“The gym is just to stimulate the muscles but the nutritional side of it and the rest is the most important.”
Set Gym Goals
WeeklySet realistic gym goals for the week.
Gym Workout (Day 1: Full Body)
First workout of the week. Focus on compound exercises: Squats, Bench Press, Rows.
Gym Workout (Day 1: Full Body)
WeeklyFirst workout of the week. Focus on compound exercises: Squats, Bench Press, Rows.
“three to four times a week I would say is optimal”
Gym Workout (Day 2: Upper Body)
Second workout of the week. Focus on compound exercises: Overhead Press, Pull-ups, Dips.
Gym Workout (Day 2: Upper Body)
WeeklySecond workout of the week. Focus on compound exercises: Overhead Press, Pull-ups, Dips.
“three to four times a week I would say is optimal”
Gym Workout (Day 3: Lower Body)
Third workout of the week. Focus on compound exercises: Deadlifts, Leg Press, Lunges.
Gym Workout (Day 3: Lower Body)
WeeklyThird workout of the week. Focus on compound exercises: Deadlifts, Leg Press, Lunges.
“three to four times a week I would say is optimal”
Gym Workout (Day 4 - Optional: Isolation Focus)
Fourth workout of the week. Focus on isolation exercises: Bicep Curls, Tricep Extensions, Calf Raises.
Gym Workout (Day 4 - Optional: Isolation Focus)
WeeklyFourth workout of the week. Focus on isolation exercises: Bicep Curls, Tricep Extensions, Calf Raises.
“three to four times a week I would say is optimal”
Track Your Macros
Log your daily macro intake (protein, carbs, fats) to ensure you're eating enough to support muscle growth. Aim for 1g of protein per pound of bodyweight.
Track Your Macros
DailyLog your daily macro intake (protein, carbs, fats) to ensure you're eating enough to support muscle growth. Aim for 1g of protein per pound of bodyweight.
“the nutritional side of it and the rest is the most important”
Get 7-9 Hours of Sleep
Prioritize sleep to maximize muscle recovery and growth. Create a relaxing bedtime routine.
Get 7-9 Hours of Sleep
DailyPrioritize sleep to maximize muscle recovery and growth. Create a relaxing bedtime routine.
“your body is only growing when you're recovering”
What You'll Accomplish
- Understand the optimal frequency of gym workouts for beginners (3-4 times per week).
- Recognize the importance of recovery for muscle growth.
- Learn how to track macro intake to support muscle growth.
- Prioritize sleep for muscle recovery.
Full program access + updates