Goal program

Beginner Strength 12 Weeks

Learn the big lifts and add weight almost every week: three full-body sessions of 45–60 minutes.

3 days a week
12 weeks
Beginner
For everyone
Gym

About this program

Your first 12 weeks of real strength training: three full-body sessions a week built on the squat, bench press, Romanian deadlift, dumbbell press and rows, with 3 sets of 5–8 on the main lifts. Beginners can add weight almost every week, so this program does exactly that, starting light enough to learn good form. The key rule: when you complete every set at the top of the range with clean reps, add 5 lb (2.5 kg) to upper-body lifts or 10 lb (5 kg) to lower-body lifts next time.

Who it’s for

New to training, or coming back after a break.
For everyone.
A gym with machines, cables and free weights.
3 sessions a week, about 50 minutes each.
7–10k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. Rest days: walk and recover.

Monday Day A: Squat & Bench

Quads · chest · back · core · about 50 min

Exercise	Sets × reps	Rest
Barbell Back SquatStart with the empty 45 lb bar (or goblet squats if that is too heavy) and add 10 lb (5 kg) whenever every set reaches 8 clean reps.	3 × 5–⁠8	2.5 min
Barbell Bench PressSet the safety bars just below your chest. Add 5 lb (2.5 kg) when every set reaches 8.	3 × 5–⁠8	2.5 min
Seated Cable Row	3 × 8–⁠10	90 s
Forearm Plank	3 × 20–⁠40 s	45 s

Wednesday Day B: Hinge & Press

Hamstrings · glutes · shoulders · lats · about 50 min

Exercise	Sets × reps	Rest
Romanian DeadliftStart with the empty bar: push your hips back and keep your back flat.	3 × 6–⁠8	2.5 min
Seated Dumbbell Shoulder PressSeated or standing. Take the next dumbbells up when every set reaches 10.	3 × 6–⁠10	2 min
Lat Pulldown	3 × 8–⁠10	90 s
Goblet SquatLight: a technique set for your squat.	2 × 8–⁠10	90 s
Dead Bug	3 × 8 per side	45 s

Friday Day C: Legs, Incline & Row

Quads · glutes · upper chest · back · about 55 min

Exercise	Sets × reps	Rest
Leg Press	3 × 8–⁠12	2 min
Incline Dumbbell Press	3 × 8–⁠10	2 min
One-Arm Dumbbell Row	3 × 8–⁠10 per arm	90 s
Barbell Hip Thrust	2 × 8–⁠12	90 s
Farmer's WalkThe heaviest dumbbells you can carry while standing tall.	3 × 30–⁠40 s	60 s

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

Eat at maintenance or a little above with 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb), and sleep 7–9 hours: that is when you get stronger.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.