beginner3 Days/Week

Beginner Linear Progression

A simple, effective full-body program designed to build foundational strength through compound movements. Perfect for those new to structured training.

Who This Is For

For beginners with less than 1 year of consistent training experience. Ideal for those learning proper form and building a strength base.

Weekly Schedule

Each workout is designed to build upon the last, ensuring consistent progress and balanced development.

Day 1 preview available. Unlock to see all workouts.

Workout A

Full Body - Squat Focus

5 exercises

Barbell Back Squat

Main lower body strength builder. Focus on depth and form.

Sets

Reps

Rest

3:00

Barbell Bench Press

Primary upper body push. Keep shoulder blades retracted.

Sets

Reps

Rest

3:00

Barbell Row

Pull to lower chest. Maintain neutral spine.

Sets

Reps

Rest

2:30

Dumbbell Romanian Deadlift

Hamstring and glute accessory work.

Sets

Reps

8-10

Rest

2:00

Plank

Core stability. Time in seconds, not reps.

Sets

Reps

30-60

Rest

1:00

Day 2 - Workout B

Full Body - Deadlift Focus

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Progression Strategy

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Progression Strategy Locked

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