About this app

Guys follow your diet plan and enjoy your life on rest days. You can rearrange your Rock Hard workout so rest days fit your individual schedule better, but you should include two full rest days each week.

When it comes to bodybuilding and making muscle or strength gains, rest and recovery is a critical component of any training session.

This program is not just for the true beginner who has never touched the weight before but it’s also suitable for anyone who has taken an extended leave of absence from gym training.

How long has it been since you went to the gym last time? Six months? A year? Two years? No worries: The following routines will get you back on track in— you guessed it correct —just four short weeks. Let’s get to work.

BEGINNER'S WORKOUT AT A GLANCE
Week 1: Full-body split
Week 2: Two-day split: Upper body/Lower body
Week 3: Three-day split: Push/Pull/Legs
Week 4: Four-day split: Full body

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Get fit in a month
7 days gym program

New features

First month gym training program. a beginners exercise guide for the new comers.

App Permissions

Allows applications to open network sockets.
Allows applications to access information about Wi-Fi networks.
Allows applications to access information about networks.