Basic Beginner Routine
Three full-body days introduce squat, hinge, press, pull and a short trunk finisher. Double progression keeps the first months simple for generally healthy beginners.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 2 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 3 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 4 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 5 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 6 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 7 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 8 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 9 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 10 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 11 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Week 12 · Later weeks
Full body A
4 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell bench press · 3 sets · 5–8 reps
- Barbell row · 3 sets · 6–10 reps
- Plank · 3 sets · 20–40 seconds
Full body B
5 exercises · 50 min
- Barbell squat · 3 sets · 5–8 reps
- Barbell overhead press · 3 sets · 5–8 reps
- Lat pulldown · 3 sets · 6–10 reps
- Romanian deadlift · 2 sets · 8–10 reps
Full body C
5 exercises · 50 min
- Front squat · 3 sets · 5–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Chin-up · 3 sets · 4–8 reps
- Back extension · 2 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author.