Kalani Lenehan
BEGINNERS SPLIT
Get started today!
Welcome to the beginner's essential split. This is perfect if you're new or in your first year of lifting, and want some assistance understanding the fundamentals of lifting and building a solid base. Though this is a beginner split, you will still need to work very hard and take all sets close to failure to get the absolute most out of the program. Any questions on exercises or in need of an alternative as your gym may not have the equipment needed, shoot through a message to me and I will respond ASAP. ENJOY AND TRAIN HARD!
Goal:
Gain Muscle
Gain Muscle
Bodybuilding
4 weeks program
4 days/week
60-90 mins
Level:
Beginner
Beginner
Goal:
Gain Muscle
Gain Muscle
Bodybuilding
4 weeks program
4 days/week
60-90 mins
Level:
Beginner
Beginner
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 Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Kalani Lenehan
Online personal trainer
My name is Kalani. I’m a young bodybuilder & fitness content creator from Sydney, Australia. My journey started as a skinny 18 year old. I was insecure and hated what I saw in the mirror. Fast forward 3 years, I am now the youngest Natural Pro Men’s Physique bodybuilder (ICN) in history, not only that, but I did it while battling Chron’s Disease. Anything is possible and I’m here to help you realise that with a bit of a guidance, you are capable of achieving your dream physique and a more positive mindset in all aspects of life!
Frequently asked questions
What are the goals of this program?
* Increase overall lean muscle mass
* Build a solid foundation of muscle
* Build overall strength
* Improve posture
* Improve mental clarity and focus
* Get into the gym and fall in love with the process
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: I recommend doing my PUSH PULL LEGS split, however, the BEGINNERS split is still perfect, just up the weight and take sets to failure
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Eat a balanced diet consisting of protein-rich foods and quality carbohydrates
* Drink at least eight 3 litres of water daily
* Make sure to use active and full rest days to allow muscles to recover, stretching and meditation can be very beneficial
* Ice cold showers in the morning are highly recommended to wake up the body from a resting state and begin blood flow to the muscles
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
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