Who This Is For
New lifters, returning lifters, or anyone who's been "working out" without a plan. Three full-body sessions per week, about 45-60 minutes each. All you need is a barbell, dumbbells, and a bench.
How Progression Works
Each week, add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts. When you can't complete all reps with good form, repeat the weight next session. That's the whole program — simple beats fancy.
Workout A
- Goblet squat — 3 x 10
- Push-ups (or bench press) — 3 x 8-12
- One-arm dumbbell row — 3 x 10 each side
- Romanian deadlift — 3 x 10
- Plank — 3 x 30-45 seconds
Workout B
- Romanian deadlift — 3 x 10
- Overhead dumbbell press — 3 x 10
- Lat pulldown or assisted pull-up — 3 x 8-12
- Walking lunges — 3 x 10 each leg
- Dead bug — 3 x 8 each side
The 4-Week Schedule
- Week 1: A / Rest / B / Rest / A — learn the movements, leave 2 reps in the tank.
- Week 2: B / Rest / A / Rest / B — add weight from last week.
- Week 3: A / Rest / B / Rest / A — push a little harder.
- Week 4: B / Rest / A / Rest / B — then test: most people add 20-40 lbs to their main lifts in a month.
Don't Skip the Fuel
Beginners often under-eat protein. Aim for a palm-sized portion of protein at each meal, drink water before you're thirsty, and get to bed. A daily whey shake and 3-5g creatine cover the basics without overthinking it.
This article is for informational purposes only and isn't medical advice. Check with your doctor before starting a new training or supplement routine.