12 Week Beginners Home or Gym Based Strength Training Program

You will need dumbbells (a heavier set and a lighter set), and a heavy resistance band a miniband and booty band.
This program is for you if you are training from home with dumbbells and resistance bands
It is a traditional body building style program- it does not contain HIIT workouts or any jumping. Don't worry you won't get big and bulky- this is a myth!!
This program is for you if you want to practice the basics- squat, press, deadlift, row and push ups
This program is for you if you are training in the gym and prefer training with free weights (dumbbells) over machines
This program is for you if you are new to strength training- but can be adapted to anyone depending on the weight of the dumbbells
This program is for you if you want to change your body composition (for the better)
It includes 3 full body strength sessions on alternate days, 1 yoga session and 1 low impact cardio session (steady state power walking or jogging).
Each month begins with a de-load week and every week reps or sets or weight is increased to progressively overload. The rep range is higher 10-20, as it is a home program and limited to the weight of your dumbbells.
This is a 3 month training block, it requires sticking to the program to gain the best possible results for the entire 12 weeks.
Each month the exercises, tempo, reps and sets change for progressive overload.
This program can be combined with nutrition and working out your macronutrient split and calories for either a calorie deficit (cut), or a calorie surplus (mass).
If you are unsure of technique or the exercise please type in the name of the exercise into a You Tube search and watch a video demonstration on how to do the exercise.
Alternatively, you can video yourself and email it to me, so I can watch it and give you any advice on creating a better technique.