3 days · 45 min
Beginner workout plan
Your first month should be boring, repeatable and hard enough to force an adaptation. This is the real week our program engine writes for someone starting from scratch.
Get this plan built around meBeginners progress on almost anything, which is exactly why the plan should be simple: three full-body sessions, the same handful of patterns every week, and a little more weight or one more rep each time you repeat them.
The week below is generated, not hand-written. Tell the assessment what equipment you own and how long you have, and the same engine rebuilds the structure around it.
Who it's for
- Anyone in their first six months of training
- People coming back after years away from the gym
- Lifters who want technique reps before chasing volume
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Learn the movements
Pick loads you can control for every prescribed rep. Week one is a rehearsal that gives weeks two to four a number to beat.
Week 2: Add a little load
Roughly 2.5 to 5 lb more on upper-body lifts and 5 to 10 lb on lower-body lifts, with the same sets and reps. If form slips, hold the weight and add one rep.
Week 3: Hardest week
Push the top set of each main lift while keeping one to two reps in reserve. Accessories stay where week two left them.
Week 4: Deload, then repeat
Drop one set per exercise and about 10 percent of the load. Start the next block from week three's weights and the whole thing climbs again.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 3-day, 45-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Learn the movements
Pick loads you can control for every prescribed rep. Week one is a rehearsal that gives weeks two to four a number to beat.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body
Total body strength · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Week 2 — Add a little load
Roughly 2.5 to 5 lb more on upper-body lifts and 5 to 10 lb on lower-body lifts, with the same sets and reps. If form slips, hold the weight and add one rep.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body
Total body strength · 45 min
- Goblet Squat4 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Week 3 — Hardest week
Push the top set of each main lift while keeping one to two reps in reserve. Accessories stay where week two left them.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Goblet Squat4 × 3-5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press4 × 3-5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body
Total body strength · 45 min
- Goblet Squat4 × 3-5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Romanian Deadlift3 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Week 4 — Deload, then repeat
Drop one set per exercise and about 10 percent of the load. Start the next block from week three's weights and the whole thing climbs again.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 45 min
- Goblet Squat3 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Romanian Deadlift2 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 45 min
- Bench Press3 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press2 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown2 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Day 3: Full Body (Deload)
Total body strength · 45 min
- Goblet Squat3 × 5
Elbows inside the knees at the bottom. Own a two-count pause before you stand. · 150s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Romanian Deadlift2 × 8-10
Push the hips back until you feel the hamstrings, not until the back rounds. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Goblet Squat
squat · dumbbells, kettlebell
Elbows inside the knees at the bottom. Own a two-count pause before you stand.
Appears in: Day 1: Lower Strength, Day 3: Full Body
Swap for: Tempo Bodyweight Squat, Rear-Foot Elevated Split Squat
Romanian Deadlift
hinge · dumbbells, barbell, kettlebell
Push the hips back until you feel the hamstrings, not until the back rounds.
Appears in: Day 1: Lower Strength, Day 3: Full Body
Swap for: Trap Bar / Conventional Deadlift, Hip Thrust, Single-Leg RDL
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Full Body
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Full Body
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength
Swap for: Dead Bug
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 3: Full Body
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Swap the pattern, not the day
Replace a squat with another squat and a hinge with another hinge. Keeping the pattern keeps the week balanced even when the equipment changes.
Machines are fine to start
If a free-weight version feels unstable, use the machine or supported variation for the whole block. Stability comes back faster than strength does.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Goblet Squat4 × 5
- Romanian Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Lat Pulldown3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Full Body
- Goblet Squat4 × 5
- Bench Press3 × 8-10
- Romanian Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
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How to run it
Leave reps in the tank
Finish every set feeling like you had two or three more. Early on, the point is to repeat quality sessions, not to find your limit.
Same lifts, four weeks straight
Changing exercises every session hides progress. Keep the movements constant so the logbook can tell you whether the plan is working.