Who This Program Is For
This program is designed for people who are new to resistance training or new to using a resistance trainer. It prioritizes learning proper movement patterns, building a foundation of strength, and establishing consistent training habits. All exercises use the Aznolt® Muscle Trainer – Adjustable Resistance Trainer for Home Gym.
Program Overview
- Frequency: 3 days per week (e.g., Mon / Wed / Fri)
- Session length: 30–40 minutes
- Rest between sets: 60–90 seconds
- Starting resistance: Low — prioritize form over load
Week 1–2: Foundation Phase
Focus on learning the movement patterns. Use the lowest comfortable resistance. Perform 2 sets of each exercise.
Full Body Workout (all 3 sessions)
- Chest Press: 2 × 10
- Seated Row: 2 × 10
- Shoulder Press: 2 × 10
- Lat Pulldown: 2 × 10
- Bicep Curl: 2 × 12
- Tricep Pushdown: 2 × 12
- Cable Squat: 2 × 12
- Pallof Press: 2 × 10 each side
Week 3–4: Progression Phase
Increase to 3 sets per exercise. Add one resistance level to exercises where you completed all reps with good form in weeks 1–2.
Workout A (Monday & Friday)
- Chest Press: 3 × 12
- Lat Pulldown: 3 × 12
- Shoulder Press: 3 × 10
- Bicep Curl: 3 × 15
- Tricep Pushdown: 3 × 15
- Pallof Press: 3 × 12 each side
Workout B (Wednesday)
- Seated Row: 3 × 12
- Chest Fly: 3 × 15
- Face Pull: 3 × 20
- Cable Squat: 3 × 12
- Glute Kickback: 3 × 15 each leg
- Cable Crunch: 3 × 15
What to Expect
- Week 1: Soreness is normal — it means your muscles are adapting
- Week 2: Soreness decreases; focus on improving form
- Week 3: Strength gains become noticeable; increase resistance where appropriate
- Week 4: Movements feel natural; you're ready for an intermediate program
After Week 4
You're ready to split your training into dedicated muscle group days (push/pull/legs or upper/lower) with higher volume and more exercise variety. The Aznolt® Muscle Trainer's full exercise range supports this progression indefinitely.
