5 Week Beginners
with Lizette Pompa
This is a 5-week beginner program for those who have never lifted weights and want to get started.
Each week consists of 3 different full-body workouts ranging from 25-35min all of them are "follow along", you can also find ... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (22)
4.95/5
3
5 min
4.91/5
3
5 min
4.94/5
3
30 min
4.94/5
3
10 min
4.96/5
3
10 min
+17 sessions more
Frequently Asked Questions
Who are these workouts for (skill-level)?
This is a beginners program. However, this works even for more advanced lifters.
What do I need to participate in this program?
List of equipment:
Floor and wall space
Three sets of dumbbells (or adjustable ones)
- Lightweight ( 2-4kg/ 4-8lb )
- Mediumweight (4-6kg/ 8 - 13lb)
- Heavyweight - optional - (8-10kg/ 16-22lb)
A bench / stable chair or box
A long light resistance band
A mini-band medium/hard resistance.
How to schedule the program into a week?
There are 3 workouts scheduled a week. I recommend you work out Mondays, Wednesdays, and Fridays taking two days off after starting a new week.
Frequently Asked Questions
Who are these workouts for (skill-level)?
This is a beginners program. However, this works even for more advanced lifters.
What do I need to participate in this program?
List of equipment:
Floor and wall space
Three sets of dumbbells (or adjustable ones)
- Lightweight ( 2-4kg/ 4-8lb )
- Mediumweight (4-6kg/ 8 - 13lb)
- Heavyweight - optional - (8-10kg/ 16-22lb)
A bench / stable chair or box
A long light resistance band
A mini-band medium/hard resistance.
How to schedule the program into a week?
There are 3 workouts scheduled a week. I recommend you work out Mondays, Wednesdays, and Fridays taking two days off after starting a new week.
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Comments
C
Crystal • 3d ago
Amazing! It took me much longer to complete because I incorporated it into my existing workout schedule, but this was such a great introduction to weight lifting! Workouts were quick, easy to follow, and fun! Thank you!!
G
Grace • 3d ago
Really enjoyed this. Am definitely feeling stronger and was able to slightly increase the weights I’m using 🥳🙌🏾
G
Grace • 4d ago
Felt both good and challenging!
A
Alli • 5d ago
Da excelentes instrucciones 💕me encanta!
N
Nikkoel • 6d ago
Straight up and to the point.
I appreciate that you give the heads up that the heavier weight will be used maybe in the later weeks so I can have time to get them
V
Victoria • 7d ago
I loved the program! It was fun, easy to follow, and very effective yet not strenuous. Thank you!