Aditya Kulkarni
21 Jul, 2026 4:43 am
Six weeks in and my squat has gone from painful to comfortable. The mobility work before each session is what made the difference — I used to skip it, and I was wrong to.
Strength Training for Beginners: Zero to Hero
Categories: Mobility, Strength Training, Cardio
Strength Training for Beginners: Zero to Hero
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
Requirements
45–60 minutes available per session, 4–5 days per week
Audience
Complete beginners and returning lifters who want structure instead of guesswork.
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
5 Students
101 Lessons
4.6 Rating
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.
4.6
5 Ratings
Priya Menon
17 Jul, 2026 4:43 am
I had never lifted before. The first week felt slow, almost too slow, but by week three I understood why. Nothing hurts, everything is progressing.
Rahul Shetty
13 Jul, 2026 4:43 am
Really solid programming and the videos are short enough that I actually watch them. Would love more nutrition guidance alongside it.
Neha Sharma
09 Jul, 2026 4:43 am
The weekly calendar is what keeps me on track. I open it, I see the day, I do the day. No thinking required.
Imran Qureshi
05 Jul, 2026 4:43 am
Good progressions and clear cues. The sprint work in weeks two and three genuinely improved my conditioning.
Week 2 videos are live
PinnedJuly 24, 2026 · Robin Fernandes
The progressive overload block is now unlocked. Load goes up, reps come down — read the session brief before you start.
Form check submissions
July 18, 2026 · Robin Fernandes
Send your working-set video from the side angle. I review these every Friday.