Paris DemersNew lifters wanting a structured, technique-focused start to build muscle and strength safely.
Paris Demers designed this plan because many beginners rush into heavy training without building a foundation of muscle, connective-tissue resilience, and solid lifting technique. The program starts easy and increases difficulty as the trainee becomes more comfortable, aiming for steady strength and hypertrophy gains. Nutrition advice (slight calorie surplus, adequate protein) and RIR coaching are recommended to optimize recovery and progress.
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The plan is a 10-week, 3-day per week powerbuilding/bodybuilding program for beginner/novice lifters using full-gym equipment. Each workout ~60 minutes. Weeks are progressive: early weeks use moderate RPE/RIR (e.g., RPE ~6, RIR guidance), simple compound lifts (barbell squat, bench) plus accessory movements (hamstring curl, cable rows, lateral raises). Warm-up sets are prescribed before working sets; rest times are flexible and based on readiness rather than strict timers. Intensity and volume slowly increase across weeks so trainees adapt technically and structurally before heavier loads. The page also suggests using macro tracking (Macrofactor) to support a slight calorie surplus for optimal gains.
Chest
Back
Shoulders
LegsChestBackShouldersLegsChestBackShouldersLegs- Prioritize technique: use light weight until form is consistent on compound lifts.
- Use RIR honestly: stop sets at the prescribed remaining reps to manage fatigue. 3. Warm up with 1–2 sets matching working-set reps to prepare joints and muscles. 4. Track nutrition: a slight calorie surplus + adequate protein improves recovery and growth (the program suggests Macrofactor).
- Rest pragmatically: allow enough recovery between sets so performance doesn’t drop excessively, rather than strict timers.
- Progressive overload: increase load or reps gradually each week but avoid jumping weights too fast.
- Consistency & sleep: recover between sessions and prioritize sleep and daily protein. Following these keeps injury risk low while maximizing steady strength and hypertrophy.
Paris Demers is a Canadian-based strength coach, personal trainer, and educator known for designing evidence-based training methods applicable to beginners through intermediate trainees. He also works as a fitness YouTuber, creating content that breaks down training principles in an easy-to-understand way, focusing on practical, actionable education rather than following trends or using sensational approaches. His philosophy centers on helping complete beginners grow safely without relying on guesswork or intuition by focusing on controllable variables such as skill mastery, training intent, RIR utilization, and basic nutrition management.
