The Extra Rep Podcast

💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube

Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.

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The Extra Rep Podcast

Programming For Beginners

November 17, 2025 • The Extra Rep

In this episode, Josh and Liam break down exactly how beginners should approach training. From programming and recovery to avoiding the biggest mistakes that stall progress! Whether you’re new to lifting or getting back after a break, this is your blueprint for faster strength and muscle gains.

[0:00] What actually defines a beginner

[1:26] Best rep ranges for early progress

[3:42] Full-body vs split training setup

[5:11] Consistency beats the perfect program

[9:00] Recovery, soreness & staying motivated

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