Beginner
Beginner program: learn to lift right
Beginner strength program: proper technique, progressive overload, results in 8 weeks. Suitable at home or in a gym.
3 sessions/week8 weeksFree
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Who is this program for?
Absolute beginners or lifters coming back after > 1 year off.
Key points
- ·3 full-body sessions per week to maximize motor learning and recovery.
- ·Focus on movement patterns before absolute load: quality first, weight after.
- ·Simple linear progression: +2.5 kg per session as long as reps are complete with clean form.
- ·Volume calibrated for beginners: 6–10 sets per muscle group per week.
- ·No advanced techniques (drop sets, rest-pause) — the basics work for 12–18 months.
Core exercises
Goblet squat or back squat
3 sets·8–12
Base squat pattern
Push-ups or bench press
3 sets·8–12
Horizontal push
Assisted or supinated pull-ups
3 sets·5–10
Vertical pull
Dumbbell overhead press
3 sets·10–12
Vertical push
Romanian deadlift with dumbbells
3 sets·10–12
Hip hinge
Front and side plank
3 sets·30–45 s
Core stability
8-week phase breakdown
W1–W2Motor learning
Reps light. Priority: technique, breathing, tempo. Video record and correct.
W3–W5Consolidation
Weight rises step by step. Log RPE — usually 5–7 for beginners.
W6–W8Overload
Progression accelerates. First linear plateaus appear on some lifts.
FAQ
How many months as a beginner?
Roughly 6–12 months of clean linear progression on compounds. After that, structured periodization starts.
How to know if I train correctly?
Video your compounds from the side. Compare to reference cues (Squat University, Renaissance Periodization).
Nutrition to start?
Slight surplus (+200 kcal) if underweight, maintenance otherwise. 1.6 g protein/kg/day. Don't worry about macros for the first month.
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