Beginners Workout Program #3

The Complete Beginner’s Workout Program – 4 Weeks To A New Body

Beginners Workout Program #3

Whether you’re just starting out―or getting back into weight training―this complete beginner’s workout plan will drastically improve your body.

Over the next 4 weeks, we will layout a program with simple steps to get you ripped by game time.

This professional program will have you turning heads and give you more confidence than you possibly need.

Each week will include 3 steps that you need to follow.

Every week, those 3 new steps will be added on top of the previous steps.

The program will eventually get divided into two parts – one for people looking to gain muscle and the other for people interested in losing fat.

Let’s get started.

WEEK ONE: Complete Beginner’s Workout Program

Step 1: 65-75%

We get asked all the time about what is the best supplement you can buy.

Most people are pretty shocked when I tell them there is a free supplement that will dramatically improve their results.

And it’s something they’re probably not getting enough of in their diet.

The answer is: Water

What water does:

• Transports nutrients in your body
• Helps digests those nutrients into energy
• Transports fat cells out of your body

In order for your body to perform optimally, you need the right amount of water. I do not care whether you are tying to gain 15 pounds of muscle or lose 15 pounds of fat, start here.

Realize that 65-75% of your body is water and that 15-20% of YOUR RESULTS for this complete beginner’s workout will come from water.

If you are dehydrated, you will never make gains or get ripped.

Solution: Go out and buy a cup that has fluid measurements on the side.

Take “breaking the seal” to the next level and drink 10-12 cups of water every day.

If you are thirsty, that means you are dehydrated.

You should never be thirsty and make sure to keep track of water intake on your phone or you will lose count.

Step 2: Curb Your Enthusiasm With The Booze

Alcohol is already a bad situation.

It lowers testosterone and provides no nutritional benefits.

Plus, after a certain age, it gives you hellacious hangovers

And you’re turning a bad situation into a catastrophe by drinking sugar with your alcohol.

Sugars found in drinks like lemonade, sweet tea, and coke spike your insulin through the roof, causing your body to go into “fat-storing mode.”

Solution: If you can’t bring yourself to completely abstain (and who can?) you need to compromise.

For the next few weeks, you’re a straight-shot or light-beer guy.

No sugary drinks and no flavored alcohol during this complete beginner’s workout.

Step 3: When You Workout, Stick With What You Like

The biggest reason people fail at working out is that they don’t like what they’re doing in the gym.

The most physically fit people we know are that way because they enjoy going to the gym.

If you like basketball, hit the courts.

Love swimming? Jump in the pool.

Is throwing around heavy weights and yelling your thing? Go ahead and do it.

Solution: Set a goal to workout this week and do something you enjoy.

Training is about 20% of the battle, so spend more time focusing on your water consumption and diet FOR NOW.

We will give more detailed training assignments later on.

These steps may seem simple and that’s because they are.

The steps will get more complex as we go along and we can guarantee that on your final week, you will be shocked by the results.

And, whatever you do, stay DSCPLND! Because that, my friends, is the key to everything in life.

WEEK 2: Complete Beginner’s Workout Program

Beginners Workout Program #1

So you made through week one of the complete beginner’s workout. I’m so proud.

The second week of the program is focused on protein and training.

As I said, this program will increase in difficulty as we go along.

If water is the blueprint for building a ripped body, protein is the foundation where the structure rests.

The right amount of protein in your system is the difference between ripped or being a slop body.

Step 4: You Have To Have Your Protein

One protein source at every meal will have dramatic effects on your metabolism, blood profile, and lean muscle tissue.

Not only will it preserve your muscle, but it’s hard to eat a bunch of shit after eating a big piece of grilled chicken.

Think about it like this – there are 3 main macronutrients: Carbohydrates, Fats, and Protein.

There are 2 ways that most fad diets try to help people lose weight.

Either they minimize carbohydrates (Keto, Atkins), or they minimize fat (South Beach Diet, Zone Diet).

What’s important to know is that the makers of these diets would NEVER minimize proteins.

Even vegetarians and vegans get their protein in from strange foods like tofu so they can survive… protein is the building block of life, you need to master it.

At every meal, you need to ask yourself: where are the Protes? You are looking to get in AT LEAST 20 grams at every meal.

Here are some great sources for protein:

  • Meats (Beef, Chicken, Turkey, Bison, Venison, Ham)
  • Fish (Salmon, Tuna, Cod)
  • Eggs (egg whites, occasionally whole eggs)
  • Dairy (cottage cheese, yogurt, skim or 1% milk)
  • Protein Supplements (whey, casein, bars)

Step 5: FAP every morning

I know what you’re thinking. I know you wish that touching yourself was some ancient key to becoming ripped.

FAP actually stands for Fruit And Protein every morning.

I got this idea from one of Jim Stoppani’s articles.

He holds his Ph.d in exercise physiology and has trained guys like LL Cool J and The Rock.

This is the best way to wake up your body in the morning and turn your metabolism on.

It will not only get your body going, but the good sugar in fruit will help wake up your brain.

Solution: Pretty simple, go buy your favorite piece of fruit and have some protein ready to go.

I prefer a whey protein shake and an apple because of how quickly they digest.

However, any of the above proteins will work fine. Remember to wash it down with a glass of water.


Time to split this program up.

While the first rules are true for everybody, most of the others need to be tailored to your goals.

Gaining Weight

When I say gain weight, I am talking about the guys who cannot seem to gain any muscle or fat, no matter what they do.

A classic “hard gainer.” You have your abs no matter what happens and just cannot gain any muscle for the life of you.

Gain Weight Step 6: Minimalistic weight lifting.

You need to minimize your time in the weight room, but still get the most out of going.

Your goal is to stimulate the growth hormone and GTFO.

Solution: You’ve got 25 minutes and that’s it. The moment you lift a weight you start the timer and have 25 minutes to lift.

Any more than that and you are burning precious calories that you really cannot afford to waste.

My suggestion is hitting the gym 3 times a week.

Do legs one day, upper body the next, and do both on the third.

Do what you enjoy, but do not waste time talking to anyone.

You want to do a couple of sets to failure and then MOVE ON.

Leaning Out

All other guys come here. If you have beer weight to lose this is the place for you.

If you still want to gain muscle but lose the gut, this is the place as well.

Lean Out Step 6: Compound lifts (using two muscle or more) are your bread and butter.

Not only do they preserve and build mass, but also they burn WAY more calories than most cardio exercises.

You will lean out and gain muscle.

The 10 best compound lifts are:

  • Bench Press – Dumbbell or Barbell
  • Squats
  • Dead-lift
  • Pull-ups
  • Military press
  • Dips
  • Upright row
  • Clean & Press
  • Pushup
  • Bent-over Row

Workout three times a week and do some of the above exercises.

Do the ones you enjoy, but do not neglect your legs.

Shoot for 10 reps on every lift.

There is no reason to max-out. This isn’t the football weight room.

The rules so far are:
1. 65% of you – Water.
2. Curb your alcohol consumption
3. Enjoy working out (do something you like at least 1 time a week now)
4. Eat your protein
5. FAP every morning
6. Weight train 3 times a week (Gaining – 25min max, Leaning – Compound Lifts)

WEEK #3: Complete Beginner’s Workout Program

Beginners Workout Program #2

I have good news for anyone following the program this far.

If you have been following weeks one and two, and have been sticking with it, week three is not that complicated.

You should be doing the following so far during this complete beginner’s workout:

1. Drinking 12 cups of water a day
2. Only drinking straight liquor and light beer
3. Going to the gym one time a week and doing something you enjoy
4. Eating 20 grams of protein at every meal
5. Eating fruit and protein right when you wake up
6. Lifting weights AT LEAST three times a week based on your fitness goals (leaning out or gaining mass).

If you continue doing these things for the next three weeks you will be amazed at the results.

Thankfully we are done with the countdown for this week, as I will only be giving you tips to improve what you already know.

So let’s get started.

Leaning out

These next tips are for people looking to shed down some fat and get ripped.

If you are not seeing fast enough results from the first two weeks, you can add these tips to your routine to speed things up.

Swimming Sprints.

Have you ever wondered how Michael Phelps was able to eat 12,000 calories a day?

In order to burn that amount of calories, he would have to swim 10 hours of non-stop butterfly every day.

From exercise and natural metabolism he actually only burns around 8,000 calories.

The reason why he could eat so much is called the thermal load of water. I won’t bore you with the details, but the effect is simple.

You burn calories twice as quickly because your body disperses heat in the cold water.

When your body disperses heat it has to work twice as hard to keep you warm.


I would do swimming sprints where you swim one lap as fast as you can then rest.

Do this 10 times and it will help you burn the fat faster if needed.

Cut out as many simple carbohydrates as possible.

The reason is that unless you are trying to put on weight, simple carbohydrates spike your insulin through the roof and cause your body to go into a storage mode.

Take as many of these out of your diet as possible.

-White Bread
-Ice Cream
-Most Cereals
-White Rice


1. Drinking 12 cups of water a day
2. Only drinking straight liquor and light beer
3. Going to the gym one time a week and doing something you enjoy
4. Eating 20 grams of protein at every meal
5. Eating fruit and protein right when you wake up
6. Lifting weights AT LEAST three times a week based on your fitness goals (leaning out or gaining mass).

If you are looking to ONLY put on mass, please refer here:


If you have been following the program, you should be eating everything you possibly can within the above 6 rules.

You should also be stuffing your face and eating lots of sugar carbohydrates after your workout.

If you are doing this and STILL not gaining muscle quickly, there is one final trick that will still bulk your scrawny body up. And you’re going to hate it.

Before you go to bed every night, make yourself a peanut butter and jelly sandwich.

Then, set your alarm to wake you up in the middle of the night.

Get up, eat that thing, and go back to sleep.

It’s simple, but what we are doing is breaking your nightly fast in half and forcing your body to store some calories.

Also, if you have gained a small gut while doing this program, do not sweat it.

The final week is a cleanse that will cut you right up if you need it.


So last week we cut out simple sugars from your diet.

The next thing to do is to cut out beer.

I left it in the program because I knew you were not going to go without beer pong for 5 weeks.

That being said, beer causes more damage than you know.

It does lower testosterone, but even more important it adds tons of empty calories and carbohydrates to your diet that will not help you.

I will still allow straight shots, but they will get cut when we start the cleanse.

The last thing we are going to do is to minimize all carbohydrates.

We do not want you to completely cut them out, simply cut them down.

Examples are:

-Whole Wheat Bread
-Oats/sugar-free oatmeal
-Brown Rice
-Whole Wheat Pasta
-Beans (black, kidney, pinto)

The reason we are cutting out beer and minimizing carbohydrates is that we need to make your body more sensitive to insulin.

This way your body will not be too shocked when the cleanse phase starts.

If you are feeling hungry or tired, go for almonds or any type of protein.

Proteins are good for you, DO NOT FEAR THEM.

When professional bodybuilders are cutting down for competitions, they eat more protein, not less!

Need to get more DSCPLND? Follow us on Facebook, Twitter, and Instagram.

Leave a Reply

%d bloggers like this: