Universal Resistance Training Starter Program

KG FULL LIFE PERFORMANCE

Universal Resistance Training Starter Program

Build Strength. Build Muscle. Build a Body for Life.

Maybe you’ve been thinking about resistance training but have absolutely no idea where to start.

What exercises should I do?

How many days a week?

How many sets?

How heavy should I lift?

Do I need barbells? Machines? Dumbbells? A personal relationship with the squat rack?

Nope.

Here’s the good news: Resistance training does not need to be complicated.

There is no secret exercise. No magical rep range. No workout you need to steal from the shredded 24-year-old on Instagram.

The basic movements can stay surprisingly simple.

The magic—if we’re going to call anything magic—is doing them consistently, challenging your muscles appropriately, recovering, and gradually getting stronger over time.

That’s it.

So I built this as a completely FREE starting point for anyone who wants to begin resistance training—or get back into it—without feeling like they need a degree in exercise science just to walk into the gym.

And here’s the bigger reason I want you doing it:

We’re not just trying to build muscle for the mirror.

We’re trying to build a body that’s still kicking ass decades from now.

Simple. Sustainable. Scalable.

Welcome to the KG Full Life Performance Universal Resistance Training Starter Program.

WHAT ARE WE TRYING TO ACCOMPLISH?

The goal of this program is simple:

Build strength. Preserve and build muscle. Improve movement. Support long-term health. And create a resistance-training habit you can actually maintain.

You don’t need to destroy yourself in the gym.

You don’t need seven workouts a week.

You don’t need to crawl out of the gym wondering how you’re going to sit on the toilet tomorrow.

You need to start.

Then you need to keep showing up.

FIRST: CHOOSE YOUR STARTING LEVEL

This might be the most important decision you make.

Do NOT choose your level based on how motivated you feel today.

Choose it based on how many days you can REALISTICALLY commit to every week.

Starter

2 days/week

2 sets/exercise

Beginners or anyone returning after a long break

Builder

3 days/week

2–3 sets/exercise

Recommended starting point for most people

Level Up

4 days/week

3 sets/exercise

Experienced, consistent trainees

My recommendation?

For most people, three days per week is the sweet spot.

But don’t underestimate two.

Two consistent resistance-training sessions every week absolutely matter.

And I’d much rather see you complete two workouts every week for the next six months than announce you’re going five days a week and disappear by Thursday.

Start where you are.

Build from there.

Four days isn’t automatically “better.” I generally recommend moving to four once you’ve shown that you can consistently complete and recover from three.

WORKOUT A — FULL BODY

1. Squat Pattern

Choose one: Goblet Squat, Dumbbell Squat, Leg Press, or Bodyweight Squat

Reps: 8–12

2. Horizontal Push

Choose one: Dumbbell Bench Press, Machine Chest Press, or Push-Up

Reps: 8–12

3. Horizontal Pull

Choose one: Cable Row, Machine Row, or Dumbbell Row

Reps: 8–12

4. Hip Hinge

Choose one: Dumbbell Romanian Deadlift or Kettlebell Deadlift

Reps: 8–12

5. Shoulders

Choose one: Dumbbell or Cable Lateral Raise

Reps: 10–15

6. Core

Dead Bug

Reps: 6–10 per side

7. Optional Carry

Farmer Carry

Time: 30–45 seconds

WORKOUT B — FULL BODY

1. Single-Leg / Knee Dominant

Choose one: Step-Up, Reverse Lunge, or Split Squat

Reps: 8–10 per leg

2. Vertical Pull

Choose one: Lat Pulldown or Assisted Pull-Up

Reps: 8–12

3. Push

Choose one: Incline Dumbbell Press or Push-Up

Reps: 8–12

4. Glutes / Hamstrings

Choose one: Hip Thrust, Glute Bridge, or Hamstring Curl

Reps: 10–12

5. Upper Back / Shoulders

Choose one: Face Pull or Rear-Delt Fly

Reps: 10–15

6. Core

Choose one: Pallof Press or Plank

Reps: 8–12 per side

OR Plank: 20–45 seconds

7. Optional Carry

Suitcase Carry

Time: 30–45 seconds per side

HOW DO I SCHEDULE THE WORKOUTS?

Keep this simple too.

2 DAYS PER WEEK

Monday: Workout A

Thursday: Workout B

That’s it.

Two quality full-body workouts every week.

3 DAYS PER WEEK — MY DEFAULT RECOMMENDATION

Week 1: A / B / A

Week 2: B / A / B

Then keep alternating.

For example:

Monday — Workout A

Wednesday — Workout B

Friday — Workout A

The following week starts with B.

4 DAYS PER WEEK

Monday: Workout A

Tuesday: Workout B

Thursday: Workout A

Saturday: Workout B

Remember:

More isn’t automatically better. More that you can recover from and consistently repeat can be better.

“OK KG… HOW MUCH WEIGHT DO I USE?”

This is where beginners understandably get confused.

START LIGHTER THAN YOU THINK YOU NEED.

You’re learning the movements.

Give yourself a chance to get comfortable.

But there’s another side to this:

Eventually, the weight actually needs to challenge you.

Simply moving a dumbbell from Point A to Point B isn’t the goal. Your muscles need a reason to adapt.

For most working sets, the final 2–3 reps should feel challenging, but your technique should remain strong.

When you finish a set, think:

“Could I have done another 2–3 GOOD reps if I absolutely had to?”

If yes, you’re probably in a great place.

Here’s an even simpler cheat sheet:

You completed 12 reps and easily could’ve done 18?

➡️ Increase the resistance.

Your target is 8–12 reps and you can’t get 8 with good form?

➡️ Decrease the resistance.

You get somewhere between 8–12, it’s challenging, and you remain in control?

➡️ Boom. That’s where we want you.

We’re looking for challenging, not reckless.

THE SECRET SAUCE: PROGRESSIVE OVERLOAD

Fancy fitness term.

Very simple concept.

Over time, ask your body to do a little more.

Let’s use a dumbbell bench press with a target of 8–12 reps.

Week 1: 25 lbs × 8 reps

Week 2: 25 lbs × 10 reps

Week 3: 25 lbs × 12 reps

Week 4: Move to 30 lbs and work your way up again.

That’s progressive overload.

KG RULE:

ADD REPS FIRST.

ADD RESISTANCE WHEN YOU’VE EARNED IT.

And please don’t think you need to add weight every single workout.

Progress could mean:

• One additional rep

• Better technique

• Slower, more controlled reps

• Better range of motion

• More stability

• Eventually, more resistance

Those are all wins.

Stack enough little wins together and you’ll eventually look back and realize you’re doing things you couldn’t do months earlier.

WHY DO THIS AT ALL?

Yes, resistance training can change the way your body looks.

It can help build muscle.

It can help create definition.

And there is absolutely nothing wrong with wanting to look in the mirror and think:

“Ohhhhhh baby.”

But I want you thinking bigger than that.

We’re building a body that continues to work for us as we age.

We want strong legs.

Strong hips.

Strong knees.

A strong back.

Strong shoulders.

A strong core.

Because someday the PR we’re chasing isn’t necessarily how much we can bench.

It’s getting off the floor without needing help.

Carrying every grocery bag into the house because making two trips is obviously unacceptable.

Walking through an airport.

Climbing stairs.

Working in the yard.

Traveling.

Playing with our kids.

Playing with our grandkids.

Maybe even tearing up the dance floor at a wedding when we’re 75, 80, or beyond.

That’s training too.

We’re not just training for today.

We’re building a body that allows us to keep doing the things we love for as long as possible.

That’s a PR worth chasing.

THE KG RULES

If you remember nothing else from this guide, remember these:

FORM > WEIGHT

CONSISTENCY > INTENSITY

PROGRESS > PERFECTION

Seriously.

Write those down.

Put them in your phone.

Tattoo them on your… actually, maybe don’t do that.

But remember them.

A FEW MORE THINGS BEFORE YOU START

Warm up for 5–10 minutes.

Get your body moving and gradually prepare for the workout.

Use lighter practice sets when needed.

Especially when you’re learning a movement or preparing for heavier working sets.

Rest approximately 60–120 seconds between working sets.

You don’t need to race through your workout.

Control your movements.

Move through a comfortable range of motion that you can control.

Muscle fatigue is normal. Sharp or worsening pain isn’t.

Stop or modify movements that hurt.

And here’s a big one:

DON’T TURN ONE MISSED WORKOUT INTO A MISSED WEEK.

Life happened?

Cool.

Pick up where you left off.

You didn’t ruin anything.

Consistency isn’t never missing.

Consistency is coming back.

GIVE IT TIME

Follow this program consistently for approximately 4–6 weeks before deciding you need something different.

And track what you’re doing.

It doesn’t need to be complicated.

Write down:

Exercise | Weight | Reps | Sets

That’s enough.

If your dumbbell row went from 25 pounds for 8 reps to 35 pounds for 11 reps, that’s progress.

If your bodyweight squat turned into a goblet squat, that’s progress.

If you went from being nervous walking into the gym to knowing exactly what you’re doing when you get there?

That’s progress too.

DON’T KNOW WHERE TO START?

Start here.

Seriously.

That’s why I created this.

You don’t need the perfect program.

You don’t need the perfect gym.

You don’t need to wait for Monday, January 1st, your birthday, after vacation, or until Mercury is out of retrograde.

Start.

If you don’t understand one of these exercises, don’t have a particular piece of equipment, need an exercise variation, or aren’t sure how to progress, reach out.

I’m happy to help.

This isn’t about turning everyone into a bodybuilder.

It’s about helping more people become stronger, healthier, more capable versions of themselves—and building bodies that continue showing up for them for a very long time.

Simple. Sustainable. Scalable.

Now go pick up something heavy.

Then put it back down.

Preferably with good form. 😆💪🏼

KG FULL LIFE PERFORMANCE

Mind • Body • Heart

💙Kevin 🖤

MEDICAL DISCLAIMER

This program is provided for general educational and informational purposes only. It is not medical advice, diagnosis, treatment, or a substitute for individualized guidance from a qualified healthcare professional.

Before beginning this or any new exercise program, consult your physician or another qualified healthcare professional—especially if you are pregnant, postpartum, have a chronic medical condition, have a history of cardiovascular disease, have experienced an injury, take medications that may affect exercise tolerance, or have been inactive for an extended period.

You are responsible for determining whether this program is appropriate for you. Exercise involves inherent risks, including the possibility of injury, illness, or death. By participating, you voluntarily assume these risks.

Stop exercising and seek appropriate medical attention if you experience chest pain, severe shortness of breath, dizziness, fainting, unusual heart palpitations, sudden weakness, or sharp or worsening pain.

KG Full Life Performance and its owners, employees, contractors, and affiliates are not responsible for any injury, loss, or damage resulting from the use of or reliance on this program. When in doubt, seek guidance from a qualified professional.