The Beginner Blueprint
Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
How this plan changes
- Weeks run in blocks of four.
- Movements rotate to equivalent ones, so the same muscle is trained a new way.
- Every fourth week is lighter on purpose — that is where the growth catches up.
Week 1 of 8
Full Body A
Muscles worked: Quadriceps, Chest, Lats, Front delts, Rear delts, Core
- Dumbbell Goblet Squat3 sets × 10
- Push-Up3 sets × 10
- Cable Bar Lateral Pulldown3 sets × 10
- Dumbbell Seated Shoulder Press3 sets × 10
- Band Face Pull3 sets × 15
- Front Plank3 sets × 30s
- Briskly Walking1 sets × 20min
Full Body B
Muscles worked: Quadriceps, Chest, Upper back, Biceps, Calves
- Lever Horizontal Leg Press3 sets × 12
- Dumbbell Bench Press3 sets × 10
- Cable Seated Row3 sets × 10
- Dumbbell Biceps Curl2 sets × 12
- Standing Calf Raise (on a Staircase)4 sets × 15-20
Full Body C
Muscles worked: Hamstrings, Chest, Lats, Side delts, Core, Quadriceps
- Barbell Romanian Deadlift3 sets × 10
- Dumbbell Incline Bench Press3 sets × 10
- Shoulder Grip Pull-Up3 sets × 6
- Dumbbell Standing Bent Arm Lateral Raise3 sets × 12
- Crunch Floor3 sets × 15
- Briskly Walking1 sets × 25min
The Beginner Blueprint FAQ
Who is the The Beginner Blueprint program for?
The Beginner Blueprint is written for beginner lifters and runs 3 training days per week. Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
How many days a week is the The Beginner Blueprint?
3 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the The Beginner Blueprint free?
Yes — The Beginner Blueprint is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.