Beginner Protocol (Level I)

CVR’s Beginner Workout Protocol

When I first started lifting, I had no idea what I was doing.

I’d walk into the gym, pick a few random machines, maybe copy someone else’s workout, and leave feeling like I did something… but never really knew if I was getting anywhere.

Looking back, I wish I had a plan — not just a list of exercises, but a real system. One that showed me what to do, why it mattered, and how to actually build muscle without burning myself out.

So I made that plan.

This is the exact beginner program I wish I had when I started. It’s simple, clear, and built to actually work — not just for a week, but for the long run.

What makes it different?

You’re training 3 days a week, which is perfect if you’re just getting into lifting or coming back after a break. It gives you enough volume to grow, with enough rest to recover — because overtraining is real, and most beginners don’t need to live in the gym to see results.

The goal is to help you build strength, size, and confidence — while learning how to train right. That means better form, smarter intensity, and steady progress.

You’ll get 3 solid guides:

1. 🧠 The Muscle-Building Guide
2. This is packed with everything I wish someone sat me down and explained. Training principles, form cues, how muscle actually grows, recovery, nutrition, hormones — no fluff, just real answers in simple language. It’s the kind of stuff that makes everything “click.”
3. 🏁 The Warm-Up Protocol
4. Most people skip warming up or do it wrong. This short routine helps you loosen up, activate the right muscles, and feel locked in before every session. It’s a game changer for performance and longevity.
5. 🔥 The Workout Program
6. This is your plan. It’s laid out week by week, with all the sets, reps, and rest explained. Every exercise is picked for a reason — and I walk you through exactly how to do them. No guesswork. No wasted time.

What this actually does for you:

• Helps you build a strong, aesthetic foundation — the kind that makes future progress easier
• Teaches you how to train smart and avoid injuries
• Saves you years of trial-and-error
• Gives you confidence to walk into the gym and know exactly what to do
• Sets you up for long-term success — not just quick hype

If you’re serious about getting started the right way — without feeling overwhelmed or confused — this protocol is for you.

It’s simple. It’s effective. It’s everything I wish I had when I started.

Let’s build your foundation.

Let’s do it right.

This is the CVR Beginner Workout Protocol.