Learn the basics in 4 weeks #1

Beginner 4 weeks 4x/week
article rating 4.7/5 260

The basic weight training exercises are the squat, the horizontal and vertical push, horizontal and vertical pull, and hip exercises. With this program, you will learn to position yourself correctly in order to perform the exercises painlessly and as efficiently as possible. It will also increase your strength and build your self-confidence as the weeks go by. To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

You need to have Decathlon Coach application to launch this program !

Week 1 - Learn the four basic weight training exercises.

Technique before performance

  • 01. Pushing exercises workout (33 minutes)
  • 02. Pulling exercises workout (36 minutes)
  • 03. Pushing exercises workout (33 minutes)
  • 04. Pulling exercises workout (36 minutes)

Week 2 - Add an extra rep to each exercise.

Technique before performance

  • 05. Repeat the pushing exercises workout (36 minutes)
  • 06. Repeat the pulling workout session (40 minutes)
  • 07. Repeat the pushing exercises workout (36 minutes)
  • 08. Repeat the pulling workout session (40 minutes)

Week 3 - Learn new exercises for a complete training workout

New exercises = new technical know-how

  • 09. Three new exercises for the push exercises workout (46 minutes)
  • 10. Two new exercises for the push exercises workout (45 minutes)
  • 11. Three new exercises for the push exercises workout (46 minutes)
  • 12. Two new exercises for the push exercises workout (45 minutes)

Week 4 - Add an extra rep to each exercise.

Technique before performance

  • 13. Repeat the pushing exercises workout once more (52 minutes)
  • 14. Repeat the pull exercises workout once more (50 minutes)
  • 15. Last push exercises workout (52 minutes)
  • 16. Last pull exercises workout (50 minutes)

Coach advice

"This programme is designed to teach you how to do the exercises correctly. The priority is technique over performance. Take the time to replicate what the coaches do in the videos; master these and by the end of the programme you'll be a pro!"
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