Kalani Lenehan

BEGINNERS SPLIT

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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

Bodybuilding

4 weeks program 4 days/week 60-90 mins

Level:
Beginner

Goal:
Gain Muscle

Bodybuilding

4 weeks program 4 days/week 60-90 mins

Level:
Beginner

Workouts

Push Day

4.9

Pull Day

4.9

Rest Day

5.0

Leg Day

5.0

Upper

4.9

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!

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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