Kickstarter - A 6-Week Weight Training Program

Name: Kickstarter - A 6-Week Weight Training Program
Rating: 5.0 (12 reviews)

A Step-by-Step 6-Week Weight Training Plan For Beginners And Intermediate Lifters To Build Muscle And Lose Fat

Highest Rated

Created byPaul Nam

Last updated 7/2026

English

English [Auto],

What you'll learn

Learn Basic Muscle Anatomy And Its Function
Learn Nutrition Strategies To Lose Fat, Build Muscle, And Have More Energy
Learn Proper Form For Bodyweight, Dumbbell, Pulleys, And Barbell Exercises
Learn More Body Awareness And Build Self Confidence Through Exercise
Achieve A New Level Of Muscular Strength, Endurance, And Fitness Levels
Learn How To Properly Order Exercises For Maximum Results
Learn How To Increase Your Flexibility And Stretch Your Entire Body

Course content

6 sections • 34 lectures • 2h 27m total length

How To Use This Course1:45
Learn how to use this six-week weight training program, including eight nutrition tips to boost gym performance, with beginner and intermediate plans and guidance on choosing the level.
Habits - How To Be Successful With This Course4:12
Learn to form effective habits for this six-week weight training program by starting with small, gradual changes in training and nutrition, recognizing how routines shape progress.
Muscle Anatomy - Part 14:00
Muscle Anatomy - Part 26:31
Stretching Routines - When To Do Them1:15

Why Nutrition Is Important1:50
Here are is fat loss and weight gain cheat sheet which will help you on your fitness journey.
Remember, nutrition is around 50-60 percent of success equation when it comes to reaching your goals.
Tip 1: Drink Less Alcohol2:00
Cut back on alcohol to lower risks such as high blood pressure, heart disease, stroke, liver disease, and cancer. Improve workouts and mental clarity as you progress toward your goals.
Tip 2: Eat Less Refined And Processed Sugars1:58
Tip 3: Eat Less Carbohydrates And Eat Better Quality Carbohydrates3:37
Tip 4: Eat Less Processed Foods2:54
Eat less processed foods and eat in moderation, choosing whole foods like eggs, rice, fruits, vegetables, and fish to avoid insulin spikes, bloating, blood sugar crashes, and inflammation.
Tip 5: Eat Protein At Each Meal2:15
Eat protein at each meal to stay fuller and support weight loss. Leverage protein's 20-30% thermic effect and amino acids for muscle repair; women 20-25g, men 30-35g per meal.
Tip 6: Eat Fresh Fruit 2-3 Times A Day1:51
Tip 7: Eat Vegetables 2-3 Times A Day2:36
Tip 8: Drink More Water2:02
Maintain hydration to support muscle function and regulate body temperature. Follow weight-based targets, monitor urine color, and count tea, coffee, and juice toward daily water intake.

Training Program Overview4:42
Week 15:56
Rest for only 20 seconds between each set for exercises 9, 10, and 11. Your core does not need as much time to recover between each set.
Week 26:57
Rest for only 20 seconds between each set for exercises 10, 11, and 12. Your core does not need as much time to recover between each set.
Week 35:59
Rest for only 20 seconds between each set for exercises 9 and 10. Your core does not need as much time to recover between each set.
Week 46:37
Rest for only 20 seconds between each set for exercises 10 and 11. Your core does not need as much time to recover between each set.
Week 56:16
Rest for only 20 seconds between each set for exercises 9 and 10. Your core does not need as much time to recover between each set.
Week 65:45
Rest for only 20 seconds between each set for exercises 9 and 10. Your core does not need as much time to recover between each set.
Static Stretching Routine 15:13
Static Stretching Routine 25:23

Training Program Overview5:29
Explore an intermediate six-week weight training program with full-body workouts, nutrition tips, a two-week then four-week schedule, and six workouts you can do at home or the gym.
Week 15:52
Rest for only 20 seconds between each set for exercises 9, 10, and 11. Your core does not need as much time to recover between each set.
Week 27:46
Rest for only 20 seconds between each set for exercises 10, 11, and 12. Your core does not need as much time to recover between each set.
Example Superset:
1. Lat Pull down
2. Leg Press
You would do exercise 1 and then exercise 2 with no or very little rest in between. That is 1 completed superset. You would then rest 30-40 seconds and then complete another superset.
Week 35:35
Rest for only 20 seconds between each set for exercises 9 and 10. Your core does not need as much time to recover between each set.
Week 46:51
Rest for only 20 seconds between each set for exercises 10 and 11. Your core does not need as much time to recover between each set.
Example Superset:
1. Lat Pull down
2. Leg Press
You would do exercise 1 and then exercise 2 with no or very little rest in between. That is 1 completed superset. You would then rest 30-40 seconds and then complete another superset.
Week 56:08
Rest for only 20 seconds between each set for exercises 9 and 10. Your core does not need as much time to recover between each set.
Week 66:13
Rest for only 20 seconds between each set for exercises 9 and 10. Your core does not need as much time to recover between each set.
Example Superset:
1. Lat Pull down
2. Leg Press
You would do exercise 1 and then exercise 2 with no or very little rest in between. That is 1 completed superset. You would then rest 30-40 seconds and then complete another superset.
Static Stretching Routine 15:13
Static Stretching Routine 25:23

Requirements

Must have have access to dumbbells and gym equipement (pulleys, barbells, and machines).
Always consult a health care practitioner before starting this fitness program. All material provided in this course is for informational and educational purposes only.

Description

Kickstarter: A 6-Week Weight Training Program for Beginners to Build Muscle, Lose Fat & Get Stronger

Ready to start strength training but don't know where to begin? Kickstarter is a beginner-friendly, six-week full body weight training program designed to help you build muscle, lose body fat, and gain real confidence in the gym — with zero guesswork.

Whether you're a true beginner, returning from a break, or an intermediate lifter looking to sharpen your form, this progressive strength training program meets you where you are.

Inside this course, you'll learn:

The essential principles of strength training and progressive overload
Proper technique for bodyweight, dumbbell, pulley, and barbell exercises
Basic muscle anatomy so you understand why each movement works
Effective stretching routines to support recovery and mobility
8 practical nutrition tips to build muscle, burn fat, and boost training performance

Led personally by one of Canada's Top Trainers Paul Nam, each lesson breaks down the "why" behind the workout — not just the "what" — so you build lasting habits, not just a six-week routine.

By the end of this program, you'll have a solid foundation in strength training, improved form and body awareness, and the confidence to keep progressing on your own. Let's get to work!

Who this course is for:

People who are at a beginner and an intermediate level who are interested in strength training and nutrition tips
People who have taken an extended leave of absence from training

Kickstarter - A 6-Week Weight Training Program

What you'll learn

Explore related topics

Course content

How To Start/Introduction5 lectures • 18min

Eight Nutrition Tips: Improve Your Overall Health & Fitness Levels9 lectures • 21min

Beginner Six Week Training Program9 lectures • 53min

Intermediate Six Week Traninig Program9 lectures • 55min

Course Extras1 lecture • 1min

Conclusion And Ending Thoughts1 lecture • 1min

Requirements

Description

Who this course is for: