Kristen Dunsmore Beginner Program

Are you new to strength training and looking to build a solid foundation in the compound lifts — Squat, Bench, and Deadlift (SBD)? Whether you’re just starting out or looking to refine your technique and improve your overall strength, this 12-week beginner strength training program is designed to guide you through the essentials of lifting while also helping you build endurance and fitness through structured cardio workouts.

Program Overview

This program is ideal for beginners who want to focus on the three primary powerlifting movements (SBD) without necessarily training for a competition. It's tailored to help you progressively improve in each lift while gaining overall strength and muscle. You’ll learn to properly execute each movement, avoid common mistakes, and build the confidence to continue progressing in the gym.

The program also integrates cardio to enhance cardiovascular endurance and promote overall health, making it perfect for those who want a well-rounded approach to fitness. By the end of the 12 weeks, you’ll not only see improvements in your strength but also in your stamina, conditioning, and overall fitness.

Key Features of the Program:

1. Progressive Overload: The foundation of any good strength program, progressive overload ensures that you’re gradually increasing the weight or resistance you lift over time. This approach helps build strength safely and effectively by challenging your muscles while giving them time to adapt.

2. Focus on SBD Lifts: The program prioritizes the Squat, Bench, and Deadlift, which are the cornerstone movements of strength training. You’ll practice these lifts multiple times per week to improve both technique and strength in each one.

3. Beginner-Friendly: This program is specifically designed with the beginner in mind. It assumes no prior experience with weightlifting, so each lift will be introduced with clear instructions, focusing on proper form to prevent injury and maximize effectiveness.

4. Balance of Strength and Cardio: While strength training is the primary focus, this program also incorporates cardio workouts to keep you active and improve endurance. The cardio sessions are planned to complement your lifting days without hindering your strength progress.

5. Gradual Progression: Over the course of 12 weeks, the program gradually increases in intensity. The first few weeks will help you master the basic movements and build a foundation, while the later weeks will push you to lift heavier weights, improving your overall strength and muscle development.

Cardio Integration

The cardio workouts in this program are designed to enhance your overall endurance without interfering with your strength gains. On cardio days, you’ll have the option to do low-intensity steady-state cardio, such as walking or cycling, or more intense interval training (HIIT) to boost your conditioning.

By combining cardio with strength training, you’ll not only improve your heart health but also increase your overall work capacity. This allows you to handle more challenging workouts in the future as your body becomes more conditioned to handle both strength and endurance demands.

Program Goals

This program has a few primary objectives, all of which are achievable within the 12-week time frame:

1. Build Foundational Strength: You’ll steadily build strength in the three main lifts — Squat, Bench, and Deadlift — with a focus on technique and form.

2. Improve Technique: The program emphasizes mastering the basics. Proper form is key to lifting safely and effectively, and this program will give you the tools to lift with confidence and precision.

3. Increase Endurance: Through integrated cardio workouts, you’ll improve your cardiovascular health, ensuring that your fitness is well-rounded and not just limited to strength.

4. Develop Muscle: As a beginner, you’ll notice muscle growth (hypertrophy) alongside your strength gains, especially in the lower body, chest, and back. This is a natural result of progressive overload and consistent training.

5. Gain Confidence: The program is designed to take you from beginner to someone who is comfortable in the gym, understands the key lifts, and knows how to structure a workout routine effectively.

Why This Program is Perfect for Beginners

Starting a new strength training program can feel intimidating, but this 12-week guide simplifies the process. You’ll be introduced to the foundational lifts in a way that is easy to understand and gradually scaled to match your increasing strength. The combination of strength training and cardio also makes this program ideal for someone looking for a balanced approach to fitness.

For those who are serious about building a solid foundation in the Squat, Bench, and Deadlift, this program provides the ideal framework. It’s not just about lifting more weight — it’s about lifting smarter and training your body to handle the rigors of consistent exercise while also improving overall health and endurance.

Now Available on the Boostcamp App

This 12-week beginner strength program is now available in the paid version of the Boostcamp App, where you’ll have access to all the tools and resources you need to succeed. Track your progress, stay motivated, and follow along with detailed workout plans that are easy to follow and adjust to your personal fitness level.

With Boostcamp, you’ll get more than just a workout plan — you’ll join a community of lifters and fitness enthusiasts who are all striving for their best, making it the perfect way to start your strength training journey. Whether you want to get stronger, fitter, or just feel more confident in the gym, this program is your first step toward reaching your goals.