New free program release from a coach trusted by over 10,000 users!!

Program Introduction

Hello! I'm Dr. Song-young Jung, an exercise physiologist known for my YouTube channel 'Good Muscle TV'. I've created a "10-Week Gym Beginner Escape Plan" based on scientific evidence rather than abstract training concepts, specifically designed for gym newcomers.

This program is perfect for complete beginners or those returning to exercise after a long break. It's structured to gradually increase intensity without overwhelming your body. The program minimizes physical stress while maximizing efficient growth. It's not just weight training - it includes essential cardio exercises for beginners, helping you improve both strength and endurance simultaneously. I'm releasing this program for free to help beginners exercise safely and effectively.

10-Week Curriculum

Weeks 1-4

• Monday: Push + Cardio

• Tuesday: Pull

• Wednesday: Push

• Thursday: Pull + Cardio

• Friday: 🌴Rest

• Saturday: 🌴Rest

• Sunday: 🌴Rest

• Focus on muscular endurance, core strength, and proper form

• Starting at 60% intensity with 18-20 reps, gradually increasing intensity and decreasing reps as weeks progress

Weeks 5-8

• Monday: Push + Cardio
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Full Body + Cardio
• Friday: 🌴Rest
• Saturday: 🌴Rest
• Sunday: 🌴Rest

• Muscle hypertrophy: Adding varied exercises for each muscle group, training with 10-15 reps per exercise
• Cardio: Once weekly, moderate-intensity 2km run or walk to build endurance

Weeks 9-10

• Monday: Chest, Triceps
• Tuesday: Back, Biceps
• Wednesday: Legs, Abs
• Thursday: Shoulders, Arms + Cardio
• Friday: 🌴Rest
• Saturday: 🌴Rest
• Sunday: 🌴Rest

• Introduction to compound exercises focusing on muscle hypertrophy

Coach Credentials

• 🏆 WNBF, WNC, ICN, INBA, NPCA Pro
• 🎓 Ph.D. in Exercise Physiology from Dankook University
• 🎓 Head Professor, Sports Health Management, Seoul Hoseo Technical College
• 🎓 Adjunct Professor, Sports Coaching, Myongji University Graduate School
• 🇰🇷 Former Personal Trainer for World Championship swimmer Park Tae-hwan
• 🇰🇷 Former Trainer for Asian Games Paralympic National Goalball Team
• 🏋️ Level 1 Sports Instructor [Bodybuilding]