Welcome to Centr Power in Gym: Beginner, the definitive 13-week muscle-building program designed by Chris Hemsworth and his personal trainer Luke Zocchi.
To build muscle from the ground up with this Beginner program, full gym access and good nutrition will be crucial. Don’t worry, we’ll give you the lowdown on what you need below.
This program has been built around the 5 key principles of building muscle:
1. Compound movements
Multi-joint exercises that work several muscle groups at once.
2. Volume
The number of reps and sets you do, with consistency and repetition.
3. Intensity
The tempo at which you perform exercises and the time your muscles spend under tension.
4. Rest and recovery
Moderate downtime between exercises and rest between workouts to allow your muscles to repair and grow.
5. Training to failure
Challenging your muscles to the point where you can’t repeat another rep.
Why build your training around these principles? Watch as Bobby breaks it down for you.
Is Beginner the right level for me?
There are 3 levels in Centr Power: Beginner, Intermediate and Advanced.
The Beginner program is right for you if you have never done weight training before, or aren’t yet able to complete a barbell squat, deadlift, bench press, and pull-up with confidence and good form. If you’re not sure which level to choose, head to the Centr Power in Gym FAQ.
What to expect during the program
Starting in the Beginner program and training alongside Bobby Holland Hanton, your lifting prowess will improve and allow you to naturally progress through all three levels of Power to maximize your muscle, strength, and size.
Your 13 weeks of training in each level is split into four x 3-week phases, plus 1 deload week – with each phase changing things up so your body doesn’t get comfortable or your results plateau.
Building muscle is all about consistency so be prepared for repetition. Workouts within each phase will repeat, helping you to push your muscles to the limit – exactly the way Luke trains Chris to get results.
The exercises you do and gym machines you use will increase in variety and complexity as you progress through the program levels.
Gym equipment check
This is a full gym program, so you will need gym access to achieve optimum results. What kind of gear should your gym have? Check out the list of equipment required for the Beginner program below.
How to choose, increase & track your weights
You’re in the gym with a whole world of weights to choose from: how heavy should you be lifting? The answer will be different for everyone – take a look below as Luke and Bobby explain how to find your comfortable (yet challenging) starting point.
Tip: If you’ve never lifted a barbell before, we recommend starting with the bar only until you’re 100% comfortable you’ve nailed your form.
- Standard bars weigh between 30-45lbs (13–20kgs), but many gyms will also have a lighter 15lb (7kg) bar available.
- Don’t start too heavy, and slowly increase your weights each week.
- With dumbbells and machines, start very light and if you can get through the recommended reps with good form, increase weight in increments for your next set.
- As a general rule, increase the weight you’re lifting by 1 lb (or ½ kg) when the last rep of a set is no longer challenging and you’re lifting with perfect form.
It’s time to increase your weights if You were able to get through one set of the recommended reps with great form and without slowing down. The weight you’re using should make it challenging to complete your final reps regardless of the total amount of reps.
How to track your progress
You should be getting stronger and lifting heavier weights the further you get into the program.
Track your weights using the Weights Tracker function on your workout screen – you can log your weights and reps for an exercise as you complete it during each self-guided session.
- Click the notepad icon at the bottom of your screen.
- Tap ‘Add Log’ to enter your weights and reps.
- Numbers will default to the last weight you logged and the amount of reps (if any) specified in the workout.
Check out the explainer for our Weights Tracker feature to learn more about tracking your weights and reps.
Tutorials & tempo
Lifting with good form and an effective tempo is vital to your muscle-building progress.
Form tutorials: Good technique is essential to maximize your gains and avoid injury. Each phase of Power contains form videos demonstrating key moves to help you get it right. You’ll find links to the tutorials at the beginning of each week of the program and in every individual workout.
Want to start working on your technique now? You’ll find every Centr Power tutorial in Gym exercise in this article – save it now for easy reference.
Tempo: Fine-tuning the intensity of your training and the time your muscles spend under tension can make a big difference to your results. Luke recommends a 3-0-1-0 tempo – no idea what that means? Watch as Luke and Bobby break it down for you.
Muscle-building nutrition
If you’re serious about building muscle, you need to get serious about nutrition. The right nutrition at the right time will fuel your performance, aid your recovery and grow your muscles. Eating the wrong foods or not eating enough food will lead to you losing muscle, rather than gaining it.
Ensure your Centr goal is set to Gain Muscle, then check out your Centr Power Nutrition Handbook for everything you need to know to max your mass.
The science of gains
Muscle building is a science. As with any science experiment, there are variables that will impact your results. Hit these links to learn more:
Have more questions?
If you have any other questions about Centr Power that haven’t been answered, check out the FAQ.
If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before starting your Centr Power journey. Please note Centr Power is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women. Never attempt to lift excessive weight. If you’re unsure how to perform a move with good form or use a piece of equipment, always watch the exercise tutorials and learn how to use the equipment prior to starting. Results will vary from person to person and are influenced by genetics, age, metabolic rate, health history and adherence to diet and training.
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