PARABELLUM Beginners Fitness Program
⚔️ Program Introduction
Welcome to the Parabellum Training System Beginner Program — a free 4-week blueprint designed to help you build muscle, gain strength, and move with more confidence.
This isn’t another cookie-cutter plan. Most beginner programs either:
Pump up muscle but leave you weak in real life.
Train “functional” movements but skip size and aesthetics.
Or overload strength without teaching you control.
Parabellum bridges the gap. We train you to look good, move well, and perform when it counts.
Who this is for:
Beginners stepping into the gym for the first time.
Anyone returning after a break who wants to rebuild a strong base.
People who want more than “just a pump” — they want strength, confidence, and athletic carryover.
What you’ll achieve in 4 weeks:
✅ Noticeable strength gains (you’ll move heavier loads by week 4).
✅ Increased muscle tone and endurance.
✅ Better control of your body through tempo and form work.
✅ A foundation that sets you up for advanced Parabellum training.
🧭 The Structure
Frequency: 3–4 training days per week
Split: Push / Pull / Legs + Optional Performance
Duration: 4 Weeks (with progression built in)
Session Length: 45–60 minutes
Each day uses the Parabellum 3-Phase Approach:
BUILD – Muscle hypertrophy using beginner-friendly GVT or accessory sets.
CONTROL – Tempo, pauses, and unilateral work to refine movement.
PERFORM – Basic athletic movements (optional finisher).
📅 Weekly Layout
Day 1 – Push (Chest, Shoulders, Triceps)
Day 2 – Pull (Back, Biceps)
Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
Day 4 – Performance & Core (Optional)
Rest days can be placed anywhere. A common flow is M / T / Th / F.
🏋️ Program Details
Day 1 – Push (Chest, Shoulders, Triceps)
BUILD:
Incline Dumbbell Bench Press (Main GVT) – 10×10 @ ~60% 1RM, 90s rest
CONTROL:
Dumbbell Shoulder Press – 3×10 (2-0-2 tempo)
Lateral Raises – 2×12–15 (focus on control, no swinging)
PERFORM (Finisher):
Push-Up Hold (top position) – 3×30s for stability
Day 2 – Pull (Back, Biceps)
BUILD:
Lat Pulldown or Assisted Pull-Up (GVT) – 10×10 @ ~60%, 90s rest
CONTROL:
One-Arm Dumbbell Row – 3×10 per side (slow eccentric)
Bicep Curl (3-0-2 tempo) – 3×12
PERFORM (Finisher):
Band Face Pull – 2×15 (posture control & rear delts)
Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
BUILD:
Goblet Squat (Main GVT) – 10×10 @ moderate load, 90s rest
CONTROL:
Romanian Deadlift – 3×10 (controlled 3s lowering phase)
Glute Bridge / Hip Thrust – 3×12
PERFORM (Finisher):
Standing Calf Raise (FST-7 Style) – 7×12–15, 30s rest
Day 4 – Performance & Core (Optional)
BUILD + CONTROL:
Farmer Carry – 4×40s walks
Med Ball Slam – 3×10 (explosive but controlled)
CORE & STABILITY:
Side Plank Hip Lift – 3×10 per side
Dead Bug – 3×12 (slow, perfect form)
FINISHER:
30-second sprint (rower, bike, or run) × 4 rounds
📈 Progression Model (Weeks 1–4)
Week 1: Learn movements, focus on form. Keep weights light to moderate.
Week 2: Add +1 rep per set (or small weight increase if easy).
Week 3: Shorten rest slightly (90s → 75s on GVT, 60s on accessories).
Week 4: Add small load jump (2.5–5 lbs dumbbells / 5–10 lbs barbell).
Note: Never sacrifice form for load. Mastery > numbers.
⚡ Recovery & Lifestyle Tips
Warm-Up: 5 minutes light cardio + dynamic stretches.
Cool-Down: 5–10 minutes mobility or light stretching.
Sleep: Aim for 7–9 hours for muscle recovery.
Nutrition: Protein at each meal; hydrate like it’s your job.
🔥 Final Word
This free 4-week plan is your entry point into the Parabellum Training System. It will build your base, sharpen your control, and give you the first taste of real performance.
When you finish, you’ll have two choices:
Stay comfortable with beginner gains.
Or step into the full Parabellum system — where we take these foundations and forge them into elite strength, aesthetics, and battle-ready athleticism.
👉 Train for war. Build your machine. Then learn to wield it.