Beginner program: log

Print this page (or save it as a PDF). Write the weight and reps for each set, e.g. 95 × 8, 8, 7. When every set reaches the top of the range, go up next time.

Full gym

Workout A: Squat, push, pull (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Back squat3 × 5–8
Bench press3 × 5–8
Seated cable row3 × 8–12
Plank3 × 20–40 s

Workout B: Hinge, press, lunge (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Romanian deadlift3 × 6–10
Overhead press3 × 6–10
Reverse lunge2 × 8–12 each side
Farmer carry3 × 30–45 s

Dumbbells only

Workout A: Squat, push, pull (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat3 × 5–8
Dumbbell bench press3 × 5–8
Dumbbell row3 × 8–12 each side
Plank3 × 20–40 s

Workout B: Hinge, press, lunge (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell Romanian deadlift3 × 6–10
Dumbbell shoulder press3 × 6–10
Reverse lunge2 × 8–12 each side
Farmer carry3 × 30–45 s

Home with bands

Workout A: Squat, push, pull (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band squat3 × 5–8
Push-up3 × 5–8
Band row3 × 8–12
Plank3 × 20–40 s

Workout B: Hinge, press, lunge (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band Romanian deadlift3 × 6–10
Band overhead press3 × 6–10
Reverse lunge2 × 8–12 each side
Bag carry3 × 30–45 s

Bodyweight

Workout A: Squat, push, pull (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Bodyweight squat3 × 5–8
Push-up3 × 5–8
Table row3 × 8–12
Plank3 × 20–40 s

Workout B: Hinge, press, lunge (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Glute bridge3 × 6–10
Pike push-up3 × 6–10
Reverse lunge2 × 8–12 each side
Bag carry3 × 30–45 s

Weights in lbkg. From liftgood.now