Strength Focus Beginner (Week 1-12)

🏋️♀️ Build a Strong Foundation | Train Smart. Lift Heavy. Get Results.

New to strength training? Start your journey with the Strength Focus Beginner Program—a 12-week, 3-day-per-week training plan built for beginners who want to get stronger while preserving and developing lean muscle.

Structured around low to moderate rep ranges (1–8), this program is all about teaching you how to lift with purpose, apply progressive overload, and build a solid foundation of strength and confidence in the gym. You’ll train through two distinct blocks—starting with slightly higher volume in Phase 1, then tapering into a peak strength phase in Block 2 that culminates in max strength testing in Week 12.

Full-body accessory work is included to support balanced development and help you maintain muscle mass as you focus on getting stronger.

✅ What You Get:

• 12 Weeks of Beginner Strength Training
  With rep ranges that guide you from foundational strength to performance testing.
• 3 Workouts Per Week
  Ideal for building consistency and recovery while training with intensity.
• Two Phases of Progression
  Block 1: Higher volume base-building | Block 2: Lower volume, higher intensity.
• Full-Body Accessory Work
  Supporting lifts that preserve balance, mobility, and muscle while you gain strength.

🔥 Who It’s For:

• Beginner lifters focused on strength as their primary goal
• Anyone ready to transition from general fitness to structured lifting
• Individuals looking for low-frequency, high-impact programming

📈 Results You Can Expect:

• Improved squat, deadlift, and pressing strength
• Lean muscle development and improved movement control
• Stronger lifting technique and confidence under the bar
• Clear week-by-week progression leading to Week 12 strength testing

🧠 Created by Holly T. Baxter—IFBB Bikini Pro, Accredited Dietitian, and strength training expert—this program reflects Holly’s science-based approach to lifting fundamentals and long-term results.

Start your strength journey with clarity and confidence.
Download the Strength Focus Beginner Program and train smart from Day 1.