Ultimate Beginner's Guide to Gym Workouts - Coach Mark Carroll

World Renowned Transformation Coach Shares

The most effective programming methods for beginner lifters who want to lose body fat, build lean muscle, & completely transform their physique.



  • Do you lack confidence in the gym, or feel like you have no idea what you’re doing?
  • Are you unsure of what foods you should be eating to get results as quickly & efficiently as possible? (A few simple tweaks can make all the difference)
  • Would you prefer a way of eating that you actually enjoy, & can maintain?
  • Do you want the option to train at home or in the gym?
  • Have you been looking for an effective, step by step training program to introduce you to weights training the RIGHT WAY? To finally get the results you’ve only ever seen on a magazine cover…
  • Are you confused by all the different training methods out there & have no idea what will actually get you the best results?

Whatever your current limitations and hurdles are as a beginner, I am here to teach you my world-class methods and push you to achieve your dream body. It’s all achievable with the right methods and mindset!



Hello fitness enthusiast.

Firstly, The Ultimate Beginners Guide is exactly what it sounds like:

A beginners one-stop-shop for all things training, nutrition, wellbeing, and an introduction into the coaching systems and methods I have used to transform over 120,000 people from around the globe.

I have been in the fitness industry for over 15 years now which has allowed me to train and coach a wide range of people, from beginners to World champion athletes.

The Ultimate Beginners Guide is your introduction to the most effective programming methods to help you lose body fat, build lean muscle, and completely transform your physique, mindset, and life.

I’ve seen it all when it comes to health and fitness, and I know what works and what doesn’t.

But why listen to me?

My clients get incredible results. It really is that simple.

I have perfected the methods and uncovered the most effective ways to help you lose body fat and build lean muscle optimally to get in your best shape. These methods are results-based, science-backed and have worked for thousands of men & women, and now I’ve made them specifically available in this brand new Beginner Program.

I can’t wait to help you transform your body and build your confidence in the gym.


  • The ‘newbie’ in the gym (less than 6 months lifting experience) or someone who has been lifting a few years but is feeling lost
  • Men & Women who want to lose body fat, build lean muscle, & feel stronger & fitter
  • The ‘serial dieter’ who has tried all the fad diets & never seems to be able to keep the weight off (We can fix that easily)
  • The busy person who struggles with finding time for the gym (Time is no longer an excuse)
  • The person who feels intimidated in the gym & doesn’t know where to start
  • The person who wants to elevate their confidence & feel good about their body again


Introducing The Ultimate Beginners Guide

Here is what’s included:


Is the beginners guide right for me and my goals?

If you are new to weight lifting, training or even just going to the gym, this program is perfect for you.

You’ve probably seen my transformations on social media and want to achieve something like that. Well, this program is where it all begins for you!

It is the introduction to my methods and will help you begin your transformation and gain confidence in your weight lifting ability.

What equipment is required for the beginners program?

There is both a gym and a home gym program. The gym program requires barbells, weight and pin loaded machines as well as cables and bands.

The home gym program requires that you have the follow equipment:

  • A barbell & weight plates
  • Squat rack
  • Dumbbells
  • An adjustable bench
  • Resistance bands
What else is included in the beginners program?

Learn how to set your calories and macros for your goals and use the calculator in the app to set them for you! Choose to build or cut and use flexible dieting to eat a healthy and balanced diet. This guide includes nutrition education so that you can learn how to eat to achieve your goals and sustain them.

How does the app work?

Unlock 16 weeks of app access that begins when you choose to activate the program. You can pause a program for up to 8 weeks. After app access ends you still get the educational guidebook to keep forever. If you purchase multiple programs together you can activate them at different times; they each come with 16 weeks of app access.

When is best to start the beginners workout guide?

Start now!

If you are ready to use my methods or want to gain more confidence in your lifts, or in going to the gym, this is the program to do it.

So, what are you waiting for?

Just be sure to be cleared of all medical injuries or issues before using any of my programs, especially if you are a beginner!

What kind of workouts are included?

The Beginners Guide splits into 3 phases of workouts, with the first 2 being full body workout focused and the final being an upper/lower split.

The full body workouts have 3 weight sessions per week (cardio is extra and optionable) and the upper/lower split have 4 (cardio is extra and optionable). But don’t stress, I provide you with options on how to keep this at 3 days per week if your schedule doesn’t allow more!

Overall, the full body workouts focus on working all movement patterns for each session. We will choose main exercises and work on increasing the weights for each session on all exercises, with the emphasis being on the big exercises for all (squat, deadlifts, bench, hip thrusts, rows, etc.).

The upper/lower split workouts still focus on using these same movement patterns but will move them into different days being that we focus on upper body one session, and lower body the next.

Our focuses for male and female programs diverge here as we understand they have different focuses in the gym. Women will have a bigger focus on the lower body and men a bigger focus on the upper body!

Neither training option is superior to the other which is why we are using both in this program, so you get a taste!

I’ve done the beginners guide, what’s next?

If you’re ready to keep training with my methods, which I’m sure you are, there are 3 avenues that I recommend you go to next:

  1. The Challenge
    The Challenge only happens at certain points of the year, so if you’re lucky enough to line up the end of this guide and a new Challenge, I highly recommend it. It is a great program for people who enjoy the education side of health and training but it is also a shorter (8 week) program that will get you amazing results.
  2. Home Training
    The Home Training program is for WOMEN ONLY and is for the hard working woman who just prefers training at home! It is a beginner-based program and requires a well-equipped home-gym or a basic gym outline, but is a good step up from this program.
  3. The Art of Reverse Dieting
    The Art of Reverse Dieting (ARD) is more focused on nutrition and is perfect for all people who have been dieting for a long period of time and find themselves now eating too little calories. ARD focuses on bringing back up your calories to a maintainable level (your baseline) in order for your goals to continue reinventing and progressing.
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