Phil’s beginner 12-week strength training plan:
As a busy husband and dad of four, I know that your time is limited and every spare minute counts. I’ve taken my 15 years of knowledge and expertise, and rolled it into a 12-week progressive program that I guarantee will work for you - and at a small fraction of the price it would be to train with me in person!
I’ve designed my program to incorporate the fitness and lifestyle fundamentals that are guaranteed to transform your body and health for the longterm. My program doesn’t rely on fads or restriction diets, require you to become a gym rat, or completely overhaul your lifestyle.
This plan is for you if:
- You want to lose weight and keep it off, but don’t know where to begin
- You only have 30-45 minutes a few times per week at home to workout
- You know that strength training is good for you, but are intimidated to lift weights
- You'd like to keep your body strong and agile as you age
- You want to learn from a friendly Canadian who loves croissants & has the outside of a grizzly bear but the insides of a Japanese anime girl
What my plan includes:
- 3-4 strength training workouts preprogrammed for you per week + new workouts every month
- Comprehensive nutrition guidance to set you up for success
- Video guides + tutorials along the way for each and every move
- Printable workbook to track your goals & progress along the way (I promise this is essential for your success!)
Get to know your new professional best friend: Phil Catudal
CELEBRITY PERSONAL TRAINER. PUBLISHED AUTHOR. LIFESTYLE COACH.
Hi, I'm Phil Catudal, fitness expert, author, and iFit trainer. I've built my career around demystifying the often intricate world of fitness and health, providing clients and followers with clear, effective strategies for achieving enduring transformations in both body and overall well-being.
With a diverse clientele that includes celebrities and athletes, I try to go beyond physical training, injecting my signature humor and warmth throughout my clients' fitness journeys. My unwavering commitment to fostering both physical and mental well-being underscores all that I do.
As a cancer survivor, husband and dad of four, my passion is helping as many people as possible get in shape to live long and healthy lives!
So what’s actually included in the program?
Well, first off, I should start by letting you know there are two plan options, but they use the exact same fundamentals & progressive, phased system. My #1 focus is to ensure I’m meeting you where you’re at. Most of my one-on-one online clients prefer working out from home with minimal gym equipment, and I really wanted to include that option for you as well if that’s where you’d like to start your strength training journey.
But I also know that some clients with a little more familiarity with weight training would prefer hitting the ground running in a gym setting with more equipment variety. So after lots of thought, I decided to create an at-home and at-gym program. Both of these plans include the following:
1. Weekly progressive strength training programs broken out into 3 phases that include video tutorials for each and every move. You will never be confused about how to complete an exercise, unsure of proper form or unclear of what weight to use. If you’re completing the workouts from home, you will only need a few dumbbells and a workout bench to get started.
2. A comprehensive nutrition guide that walks you through easily calculating macros and daily caloric needs for YOUR body, tons of recipes that are both delicious and easy to prepare, and a cheat sheet of snacks to eat and when to eat them. Again, my mission here is to introduce you to food that you will actually love eating, while simultaneously giving you more energy, fewer upset stomachs and keep you feeling full and satisfied all day long.
3. A daily cardio & 5-minute core workout guide that is easy to incorporate into your busy lifestyle. Is cardio essential to your overall health and wellbeing? Yes. Does it need to be extreme and painful? Not at all. In fact, I rarely advise my clients to perform high intensity cardio unless they already have a passion for it.
4. A workout log for easy goal setting and tracking. Did you know that writing things down using pen and paper is the single biggest predictor of following-through on your intentions? Download it, print it, use it, and see the results you’ve been dreaming about.
BONUS: I know firsthand from training so many clients how intimidating starting something new and life-changing can be. But you know what makes it 10x easier? Being cheered on by peers undergoing the same transformation. By purchasing my program, you also gain access to my private facebook group dedicated to plan users. I also host weekly Q&As where you can ask any and all questions, ensuring you feel fully supported every step of the way.
Sample workout tutorial video:
Choose your plan type:
Home Plan
- 12-week progressive strength training plan designed for at home with minimal equipment needs
- 3-4 strength training workouts per week + daily core & cardio
- Video guides + tutorials for each exercise
- Nutrition guide with 30+ recipes
- Printable handbook to track your results over the 12 weeks
- Access to Phil's members-only Facebook group for peer support and exclusive content from Phil
$149.00 $99.00
Save $50 off the regular price!
Gym Plan
- 12-week progressive strength training plan designed for the gym, with exercises utilizing gym equipment
- 3-4 strength training workouts per week + daily core & cardio
- Video guides + tutorials for each exercise
- Nutrition guide with 30+ recipes
- Printable handbook to track your results over the 12 weeks
- Access to Phil's members-only Facebook group for peer support and exclusive content from Phil
$149.00 $99.00
Save $50 off the regular price!
Join over 1000 happy clients
My clients lose an average of 10-20 lbs of body fat in 12 weeks, safely and sustainably, while building lean muscle.
Some love from my awesome clients:
FAQ
How much time do I need to commit every day?
Each training program takes roughly 30 min-1 hour to complete, getting progressively longer in the later weeks. However, more than half that time is rest time between sets, which is crucial for building lean muscle mass. I also include low-impact cardio such as incline walking for at least 30 minutes per day in addition to the strength training workouts.
Do I need a gym membership?
If you select the At Home program, no, it's designed to be done fully from the comfort of your own home, with minimal equipment required. All you need are some dumbbells and a bench to complete the plan!
If you choose the gym program, I'll help you navigate the equipment, weight selection and how to use it in a gym setting.
Will I gain weight or become bulky because of strength training?
In short, no, unless your goal is to pack on serious muscle. Proper diet combined with our strength training program will help you build lean muscle while dropping body fat. That means that not only will you feel leaner, but stronger and way more toned as well.
Will I injure myself trying to lift heavy weights as a newbie?
No! Building lean muscle will actually help prevent most common injuries associated with a sedentary lifestyle, such as muscle strains, back aches and other ailments partially caused by low muscle mass and lack of core strength. Just be sure to watch all instructional videos to lift with proper form and proper weight.
Why choose this program?
Listen, I know there are thousands of programs out there offering you life-altering results quickly. So why choose my program? The honest truth is there’s no magic formula or silver bullet when it comes to strength training. That being said, there is a progressive overload technique that is scientifically proven to build lean muscle quickly and efficiently, especially when supported with a protein-rich diet.
This is my approach. It’s the one that has gotten my 1000+ clients amazing results that they can sustain in the long run. My aim with this program is to walk you through every single step of the process so that it’s safe, relatively pain-free (minus normal muscle aches that are common when activating new muscle groups), and above all, easy to begin.
But remember, changing your lifestyle for the longterm is a marathon, not a sprint. I’m here to help you cut through all the fitness b.s. out there and focus on the pillars that will actually get you healthy results and improve your overall wellbeing.
Who is this program for?
The answer is almost everyone who doesn’t have any massive health concerns, injuries or specific training needs. I’ve trained everyone from celebrities, professional body builders and athletes to doctors, nurses and CEOs. I would say my personalized online training programs have become very popular with peri and menopausal women in their 40s and beyond, though again, this program will work for everyone. The key is this is not for individuals who are already really into strength training. This program is designed for beginners who are looking to take the first steps and need a lot of guidance, video tutorials and motivation along the way.
How do I get started?
Choose from one of the two program options below. Remember, if you’d like to complete this program with minimal equipment from the comfort of your home, select the at-home program. If you’re comfortable going to the gym and have a little experience with strength training, select the gym program.
Ideally, most of you who choose the at-home program will progress to the gym-program once you begin to build strength, proper form and familiarity/confidence with lifting weights. This is not a “one and done” program. Strength training is a life-long endeavor which improves literally every facet of your health. It’s the single best defense against the effects of aging, like muscle mass loss, decreased metabolism and overall vitality, joint health and so much more.
The good news is you don’t need a new program every 12 weeks - you just need to learn the fundamentals with proper form, sequencing and weight progression, so that your constantly progressing and keeping your muscles toned and your body agile.
Let’s do this - pick your plan below:
12 Week At Home Beginners Strength Training and Nutrition Guide
(select this plan if you want to do this plan at home with minimal equipment)
12 Week Beginners Gym Weightlifting and Nutrition Guide
(only select this plan if you want to do this program at the gym and learn to use gym equipment)
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