Week 2 videos are live
PinnedJuly 24, 2026
The progressive overload block is now unlocked. Load goes up, reps come down — read the session brief before you start.
This lesson is part of Strength Training for Beginners: Zero to Hero. Enroll to unlock every video in the programme.
View Enrollment OptionsWarm Up Protocol
Week 3 · Pull + Obliques
CourseWarm Up Protocol
About This Lesson
Follow the cues in the video. Film your working set from the side if you are unsure about your positions.
About Course
Most fitness programs fail you because they treat every week the same. Full Body Transformation is built around one principle: your body adapts, and so should your training. Over 12 weeks, you'll move through three distinct phases — foundation, progressive overload, and peak performance — each designed to build directly on the last.
By the end of week 12, you won't just look different — you'll move better, recover faster, and understand your body in a way that makes staying fit feel sustainable for life.
What Will You Learn?
- How to build a training habit that sticks beyond the 12 weeks
- Barbell technique from the ground up — squat, hinge, press, pull
- How to combine strength and cardio without sacrificing results in either
- How to read your own recovery and adjust load intelligently
- Mobility and flexibility routines that prevent injury and improve performance
- How to keep progressing once the programme is over
Tags
Training Schedule
Weekly training curriculum
Sections
| Weeks | MON | TUE | WED | THU | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
|
Week 1 Foundation |
Leg I + Core + Sprints |
Pull + Obliques |
Legs II + Core + Sprints |
Pull Push Legs + Obliques + Mobility |
Leg I + Core + Sprints |
Leg I + Core + Sprints |
|
|
Week 2 Progressive Overload |
Leg I + Core + Sprints |
Pull Push Legs + Obliques + Mobility Mobility + Core |
Pull Push Legs + Obliques + Mobility |
||||
|
Week 3 Peak Performance |
Legs I + Core + Sprints |
Legs II + Core + Sprints |
Pull Push Legs + Obliques + Mobility |
Legs II + Core + Sprints |
Rest & Recovery |
Robin Fernandes
Head Coach — Strength & Conditioning
Robin has coached strength athletes and complete beginners for over a decade. His approach is built on one idea: technique first, load second, consistency always.
He designed Zero to Hero for the person who has never touched a barbell and wants a plan that respects that.
Reviews live on the course page.
Form check submissions
July 18, 2026
Send your working-set video from the side angle. I review these every Friday.