Alan Willinger
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Beginner Strength: Phase 3
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Beginner Strength: Phase 3 is a 6-week resistance training program designed for beginners who are ready to increase their training frequency, volume, and exercise variety. You’ll complete 6 workouts per week, using a split of Chest, Back, Legs, Upper Body, Arms, and Abs to give each workout a specific focus while continuing to develop balanced, full-body strength.
Throughout the six weeks, you’ll use progressive overload by gradually increasing weight, repetitions, or overall training volume as your strength and technique improve. This phase builds on the foundation developed in Phases 1 and 2, helping you gain muscle, improve strength, and become more comfortable with a structured training routine.
Goal:
Shredding
Shredding
Bodybuilding, Upper Body, Lower Body
6 weeks program
6 days/week
45-60 mins
Level:
Intermediate
Intermediate
Goal:
Shredding
Shredding
Bodybuilding, Upper Body, Lower Body
6 weeks program
6 days/week
45-60 mins
Level:
Intermediate
Intermediate
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
Reminders
Set workout reminders to stay on track!
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About Alan Willinger
Online personal trainer
As a kid, I always looked up to the heroes in movies. Usually, the heroes were jacked so I made it my mission at a young age to build my body the way movie heroes were built.
Spider-Man was my main inspiration (Tobey McGuire ironically) and I remember his explanation of how he ate and trained to turn his average body into a super hero body. I modeled my 2nd grader training and diet after his. This was my first exposure to taking care of my body and creating real change in my physique, performance, and self-confidence.
Today, it is more than just about looks. It’s about the positive energy, the challenge, the fun, and the chance to inspire others to change their health for the better that keeps me going. It is my mission to share this lifestyle with as many people as possible !
Frequently asked questions
What are the goals of the program?
You will build muscle, improve body composition, and challenge your work capacity.
How to get the best outcome of the program?
Focus on controlling each movement and use a weight that is challenging enough. You should feel like you could do 2 additional reps after each set but it would be a struggle to complete. Stop 2 reps shy of failure.
Who are these workouts for (skill-level)?
This is for advanced lifters who have built a solid base of muscle and strength and can handle increased volume. 2+ years of strength training experience.
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