Strength Beginner 4weeks 3days/week
Sample day: Full Body A
Estimated 50 minutes
main
2 items- goblet_squat · 3 sets
- dumbbell_bench_press · 3 sets
Program outline
Week 1 · Learn the pattern
Day 1: Full Body A 50m
Day 3: Full Body B 45m
Day 5: Full Body C 50m
Week 2 · Add volume
Day 1: Full Body A 55m
Day 3: Full Body B 50m
Day 5: Full Body C 55m
Week 3 · Practice heavier sets
Day 1: Full Body A 55m
Day 3: Full Body B 50m
Day 5: Full Body C 55m
Week 4 · Deload and retest
Day 1: Easy Full Body A 40m
Day 3: Easy Full Body B 40m
Day 5: Easy Full Body C 40m