Strength and Muscle Building Program for Beginners

### "The most effective strength program that helps beginners dramatically increase strength in just 8 weeks!"

## Recommended for:
1. Beginners - Men with total lifts (bench/squat/deadlift) under 300kg
2. Those looking to increase strength in a short time
3. Those seeking a simple and intuitive workout program
4. Those wanting systematic weight progression

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## Program Features:
• Designed based on progressive overload principle for easy application by beginners
• Provides efficient routines that increase both strength and muscle mass simultaneously
• Structured as 3 sessions per week to accommodate busy schedules
• Includes only essential exercises, avoiding overly complex programming

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• 3 times per week / 8 weeks total (4 cycles)
• Sustainable for 6-12 months for beginners

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GymWork offers an easier linear periodization by organizing the program into 4 cycles (8 weeks total) of 2-week blocks.

Grace Curl

> **Choi Han-jin - Korea's First IFBB Natural Pro Card Holder**

This program is recommended for those who find regular routines boring or need high-intensity stimulation.

✅ Intermediate to advanced exercisers
✅ Those who find routine repetition boring or need high-intensity stimulation
✅ Those looking for an efficient muscle hypertrophy routine

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### **Program Structure**

#### **6-Week Curriculum**

Designed to maintain focus and engagement through continuous new stimuli

[Weeks 1-3] Modified training with different exercise composition and order
[Weeks 4-6] Repeat of weeks 1-3


#### **5-Day Split Routine**

- **Monday**: Legs, Cardio
- **Tuesday**: Chest, Triceps
- **Wednesday**: Back
- **Thursday**: Shoulders
- **Friday**: Arms


#### **Pyramid Set Training**
A training method where weight increases and reps decrease as sets progress

[Set 1] Light weight / 12-15 reps
[Set 2] Medium weight / 10-12 reps
[Set 3] Heavy weight / 5-8 reps

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### **Program Benefits**

**[Benefit 1]**  
Wondering what exercise to start with at the gym? Just follow along!
4-week routine with exercise selection, sets, and weight guidance

**[Benefit 2]**  
Wonder where you stand among other men?
Receive an analysis report to check your fitness level

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### **Coach Introduction**

Hello! I'm Choi Han-jin, a natural bodybuilder and YouTuber.
From elementary school through college graduation, I grew up consistently involved in sports as an elite track and field athlete.
After college, I focused on weight training and explored various challenges to find healthy and efficient exercise methods.
Based on my accumulated experience and trial and error, I share methods for exercising more efficiently without injury, rather than simply pushing and pulling weights.
I believe exercise is not just about muscle growth but a path to a healthier life.
Through YouTube and the GymWork platform, I want to share my expertise and help people exercise more enjoyably and safely.
I support your journey of growing, learning, and becoming a better version of yourself! Thank you.

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### **Coach Achievements**

🏆 First Korean to compete in IFBB NATURAL PRO Olympia
🏆 First winner of Ben Weider Bodybuilding World Championship
🏆 First Asian to earn IFBB NATURAL PRO card (Overall)
🏆 First winner of Asia's first Pro Show Monster Gym (Classic Physique)
And numerous other achievements