GHOST BEGIN
Six weeks, three full body sessions a week. For anyone who has never been shown what to do in a gym.
Every exercise has a cue attached. Start light, add a small amount each week, and by week six you will have squatted, pressed and pulled for eighteen sessions. That is the whole trick.
The week
6 weeks · 3 sessionsFull Body A
full bodyLeave two reps in the tank on every set for the first two weeks.
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Back squatBrace hard, knees track over toes, hit depth every rep.3 × 8 · 120s rest
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Bench pressShoulder blades pinned, bar to lower chest.3 × 8 · 120s rest
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Seated cable rowChest proud, squeeze the shoulder blades.3 × 10 · 90s rest
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Dumbbell shoulder pressElbows slightly forward, full range.2 × 12 · 60s rest
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PlankRibs down, glutes on, do not sag.3 × 30 sec · 45s rest
Full Body B
full body-
Romanian deadliftHinge at the hips, bar close, feel the stretch.3 × 8 · 120s rest
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Lat pulldownDrive elbows down, no leaning back.3 × 10 · 90s rest
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Leg pressFeet mid-platform, do not lock out hard.3 × 12 · 90s rest
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Incline dumbbell press30 degree bench, elbows at 45.3 × 10 · 75s rest
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Russian twistRotate from the ribcage, not the arms.3 × 20 · 45s rest
Full Body C
full body-
Walking lungeLong stride, torso tall, drive through the front heel.3 × 16 steps · 90s rest
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Press upBody in one line, chest to the deck.3 × AMRAP · 90s rest
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Single arm dumbbell rowPull to the hip, no twisting.3 × 12 each · 75s rest
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Lateral raiseLead with the elbow, stop at shoulder height.3 × 12 · 45s rest
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Treadmill incline walk12% incline, 5 km/h, no holding on.1 × 15 min
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift