Justina ErcoleBeginners who want to learn functional movement and build gym strength.
Designed as a practical beginner guide, this program teaches core movements (squat, deadlift, press) and gym equipment use. It emphasizes mobility and movement quality to reduce injury risk, building foundational strength with kettlebell exercises and goblet variations. Over 8 weeks, three sessions per week reinforce repetition and progressive overload (RPE guidance) so athletes can train independently.
프로그램 구성
The program runs 8 weeks with three ~45-minute sessions per week. Each workout includes warm-up and mobility drills, primary compound lifts (kettlebell deadlift, goblet squats, seated row, chest press) and accessory core work. Sets and reps vary across weeks; main lifts are recommended at RPE 6–8 so you can scale load. Designed for beginners, workouts are immediately applicable in a fully equipped gym and adaptable by increasing weight.
Back
Shoulders
Legs
Abs
OtherLegsAbs
ChestBackShouldersLegsAbsTo get the most from this program: 1) Prioritize movement quality — master range of motion and technique before adding weight. 2) Maintain mobility — use warm-up and targeted drills (deep squat mobility, floor slides) to protect shoulders and hips. 3) Use RPE to scale intensity — keep main lifts around RPE 6–8 and back off when fatigued. 4) Apply progressive overload — small weekly increases in load or reps support long-term gains. 5) Manage recovery — prioritize sleep, nutrition, and rest days to avoid injury and overtraining.
Justina Ercole is a New York-based functional strength coach and educator who focuses on creating "functionally meaningful movement" rather than simply lifting weights. She designs an approach that combines strength training with mobility work to build a body that can exercise pain-free for the long term.
