General FitnessBeginner
Beginner Foundations
Your first four weeks of structured training
- 4 weeks
- Length
- 3 days
- Per week
- 45 min
- Per session
- 18
- Total sessions
About this program
Three full-body sessions a week with two days between each, which is where most beginners make their fastest progress. Volume stays the same for the first fortnight so you can learn the movement patterns, then rises slightly once the technique is grooved.
What you get
- A fixed weekly schedule so you never have to decide what to train
- Full-body sessions that hit every major muscle group three times a week
- Two mobility days to build the recovery habit early
- Week-by-week progression notes
How to run it
- Train on the scheduled days; if you miss one, shift it rather than doubling up.
- Add weight only once you can complete every set at the top of the rep range with clean form.
- Leave two or three reps in reserve on every set for the first two weeks.
Equipment needed
DumbbellsBenchCable Machine
The schedule
Tick each session as you finish it. Open a week to see its days.
Medical disclaimer: This program is general fitness education, not personalised medical or coaching advice. Stop if you feel pain, and consult a qualified professional before starting if you have an injury or health condition.