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This is a three day a week plan meant to help a beginner become comfortable in the gym. Track the weight you use for each exercise at the beginning of week three make sure you try to increase your weight from the previous two weeks. On your off days try to fit in some active recovery- go on a walk, bike ride or swim, shoot for at least 30 minutes.


As with any training program, it works best with premium nutrition. If you need help with your macros try pairing this program with FUEL to make the most out of your hard work.

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  • Disclaimer

    Johnsen Training Nation strongly recommends that you consult with your physician before beginning any exercise program.

    You should be in good physical condition and be able to participate in the exercise.

    Johnsen Training Nation is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

    You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Johnsen Training Nation from any and all claims or causes of action, known or unknown, arising out of Johnsen Training Nation's negligence. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

    We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. The health, fitness, and nutrition success depends on each individual’s background, dedication, desire, and motivation. As with any health-related program or service, your results may vary, and will be based on many variables, including but not limited to, your individual capacity, life experience, unique health and genetic profile, starting point, expertise, and level of commitment.

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