Beginner program
Full body, 3 days a week, two workouts that alternate. Works with any of the four setups.
Your week
- AMon
- –Tue
- BWed
- –Thu
- AFri
- –Sat
- –Sun
Next week starts with B: B, A, B. Keep alternating.
Full gym
Workout A: Squat, push, pull
| Exercise | Sets × target | Rest |
|---|---|---|
| Back squat When every set reaches 8 reps: add 10 lb next session.When every set reaches 8 reps: add 5 kg next session. | 3 × 5–8 | 2½ min |
| Bench press When every set reaches 8 reps: add 5 lb next session.When every set reaches 8 reps: add 2.5 kg next session. | 3 × 5–8 | 2½ min |
| Seated cable row When every set reaches 12 reps: move the pin down one plate and build the reps back up.When every set reaches 12 reps: move the pin down one plate and build the reps back up. | 3 × 8–12 | 1½ min |
| Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set. | 3 × 20–40 s | 1 min |
Workout B: Hinge, press, lunge
| Exercise | Sets × target | Rest |
|---|---|---|
| Romanian deadlift When every set reaches 10 reps: add 10 lb next session.When every set reaches 10 reps: add 5 kg next session. | 3 × 6–10 | 2½ min |
| Overhead press When every set reaches 10 reps: add 5 lb next session.When every set reaches 10 reps: add 2.5 kg next session. | 3 × 6–10 | 2 min |
| Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up. | 2 × 8–12 each side | 1½ min |
| Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 30–45 s | 1½ min |
Dumbbells only
Workout A: Squat, push, pull
| Exercise | Sets × target | Rest |
|---|---|---|
| Goblet squat When every set reaches 8 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 8 reps: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 5–8 | 2½ min |
| Dumbbell bench press When every set reaches 8 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 8 reps: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 5–8 | 2½ min |
| Dumbbell row When every set reaches 12 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 12 reps: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 8–12 each side | 1½ min |
| Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set. | 3 × 20–40 s | 1 min |
Workout B: Hinge, press, lunge
| Exercise | Sets × target | Rest |
|---|---|---|
| Dumbbell Romanian deadlift When every set reaches 10 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 10 reps: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 6–10 | 2½ min |
| Dumbbell shoulder press When every set reaches 10 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 10 reps: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 6–10 | 2 min |
| Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up. | 2 × 8–12 each side | 1½ min |
| Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up. | 3 × 30–45 s | 1½ min |
Home with bands
Workout A: Squat, push, pull
| Exercise | Sets × target | Rest |
|---|---|---|
| Band squat When every set reaches 8 reps: use a heavier band, or stand farther from the anchor.When every set reaches 8 reps: use a heavier band, or stand farther from the anchor. | 3 × 5–8 | 2½ min |
| Push-up When every set reaches 8 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 8 reps: lower your hands less (if raised) or take 3 seconds on the way down. | 3 × 5–8 | 2½ min |
| Band row When every set reaches 12 reps: use a heavier band, or stand farther from the anchor.When every set reaches 12 reps: use a heavier band, or stand farther from the anchor. | 3 × 8–12 | 1½ min |
| Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set. | 3 × 20–40 s | 1 min |
Workout B: Hinge, press, lunge
| Exercise | Sets × target | Rest |
|---|---|---|
| Band Romanian deadlift When every set reaches 10 reps: use a heavier band, or stand farther from the anchor.When every set reaches 10 reps: use a heavier band, or stand farther from the anchor. | 3 × 6–10 | 2½ min |
| Band overhead press When every set reaches 10 reps: use a heavier band, or stand farther from the anchor.When every set reaches 10 reps: use a heavier band, or stand farther from the anchor. | 3 × 6–10 | 2 min |
| Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up. | 2 × 8–12 each side | 1½ min |
| Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier. | 3 × 30–45 s | 1½ min |
Bodyweight
Workout A: Squat, push, pull
| Exercise | Sets × target | Rest |
|---|---|---|
| Bodyweight squat When every set reaches 8 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.When every set reaches 8 reps: take 3 seconds on the way down, or hold a heavy bag at your chest. | 3 × 5–8 | 2½ min |
| Push-up When every set reaches 8 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 8 reps: lower your hands less (if raised) or take 3 seconds on the way down. | 3 × 5–8 | 2½ min |
| Table row When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 12 reps: move to the harder version, or take 3 seconds on the way down. | 3 × 8–12 | 1½ min |
| Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set. | 3 × 20–40 s | 1 min |
Workout B: Hinge, press, lunge
| Exercise | Sets × target | Rest |
|---|---|---|
| Glute bridge When every set reaches 10 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 10 reps: pause 3 seconds at the top, or do one leg at a time. | 3 × 6–10 | 2½ min |
| Pike push-up When every set reaches 10 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 10 reps: move to the harder version, or take 3 seconds on the way down. | 3 × 6–10 | 2 min |
| Reverse lunge When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up.When every set reaches 12 reps: hold a dumbbell (or a heavy bag) in each hand and build the reps back up. | 2 × 8–12 each side | 1½ min |
| Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier. | 3 × 30–45 s | 1½ min |
Why this program
Novices do well on full-body training 2–3 days a week [1]. Two workouts that alternate cover every main movement: squat, hinge, push, pull, lunge, carry and core.
The progression rule
Use double progression: when every set reaches the top of the range, go up next session. The line under each exercise says how much. See Progressive overload.
Starting weights
Start light and spend the first session finding weights you can lift with 2–3 reps to spare. See Picking a starting weight.
If you miss a week
Go back to about 90% of your last weights (round down) for one session, then continue as before. Missing a week does not undo your progress.
If you stall
If you can’t add a rep for three sessions in a row on one exercise:
- Check sleep, food and stress first; they’re the usual cause.
- Drop that exercise’s weight by about 10% and build back up.
- Still stuck after that? You’ve outgrown this program. A goal program is next.
How long to run it
Until progress slows down on most lifts, usually several months. There’s no prize for switching early.
Sources
- [1]American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. https://pubmed.ncbi.nlm.nih.gov/19204579/
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.