December 5, 2025
A clear, three-day-per-week program that builds muscle and strength through proven compound lifts, progressive overload, and smart recovery. Designed for beginners, adaptable for home or commercial gyms.
Train three full-body sessions per week with core barbell lifts.
Progress loads gradually using RPE and small weekly increments.
Built-in deload and back-off sets keep you progressing safely.
Accessories add muscle without distracting from strength focus.
This program uses progressive overload, compound lifts, and structured phases: Foundation (form and consistency), Strength Build (higher intensity), Peak & Hypertrophy (low-rep strength with back-off volume). Loads progress 2.5–5 lb on upper body, 5–10 lb on lower body early, tightened later. RPE targets guide effort.
Beginners thrive on simple, repeatable work. Focusing on squats, presses, deadlifts, rows, and pull-ups maximizes strength and muscle efficiently. Planned progression, recovery, and a deload prevent stalls and reduce injury risk.
Learn form, build consistency. Main lifts at 3x5; RPE 7–8. Add weight each session if all reps are achieved. Accessories at 2–3x8–10. Focus on bracing, tempo control, and stable positions.
Great for
Increase intensity and slightly reduce reps: main lifts ~4x4 or 3x3. Add back-off sets at ~90% for extra technique practice. Accessories 3x8–12 to drive hypertrophy. RPE 8 on compounds.
Great for
Compounds at 3x3; occasional AMRAP top set (Week 11) for rep PRs. Week 10 mini-deload trims load 10–15% and drops a set. Accessories emphasize 10–12 reps for added muscle.
Stance shoulder-width, toes slightly out. Brace, sit between hips, keep knees tracking toes, chest tall. Depth at or below parallel without losing spine neutrality. Common mistakes: collapsing knees, rushing descents.
Set shoulders back, feet planted, slight arch. Grip just outside shoulder width, bar to mid-chest. Press with forearms vertical; maintain scap retraction. Use safety pins or spotter; avoid bouncing.
Mid-foot under bar, shins close, lats tight, neutral spine. Push floor away, keep bar close to legs. Reset each rep. Avoid rounding back or yanking the bar. Build hinge strength steadily.
Stand tall, glutes and core tight. Press bar from clavicle area overhead, move head through at midline. Wrists stacked over elbows, avoid excessive lumbar arch. Microloading helps steady progress.
Hinge to a flat back, slight knee bend. Pull bar to lower ribs, pause briefly, lower under control. Keep neck neutral, don’t shrug. Build mid-back strength for posture and big lifts.
Start with scapular depression, pull chest to bar or bar to upper chest. Full ROM, no kipping. Use bands or pulldown if needed. Progress to weighted reps as strength increases.
Hinge with soft knees, push hips back while keeping the bar close to legs. Slow 2–3 second descent, stop mid-shin. Feel hamstrings, maintain neutral spine. Great for posterior chain development.
Front foot planted, rear foot on floor or a bench (Bulgarian). Lower with knee tracking forward, torso tall. Drive through the whole foot. Builds unilateral strength and stability.
Elbows under shoulders, ribs down, glutes engaged. Avoid arching or hiking hips. Breathe and maintain tension for 30–60 seconds. Foundational anti-extension core work that transfers to heavy lifts.
Back Squat 3x5; Bench Press 3x5; Bent-Over Row 3x8; Romanian Deadlift 2x8; Plank 3x30–45s. Rest: 2–3 min on compounds, 60–90s on accessories. RPE ~7–8. Add weight next session if all reps are clean.
Great for
Deadlift 2x5; Overhead Press 3x5; Split Squat 3x8/leg; Pull-Up or Lat Pulldown 3x8; Side Plank 2x30–45s/side. Same rest/RPE. Alternate A/B across three weekly sessions (e.g., Mon/Wed/Fri).
Great for
Back Squat 4x4 + back-off 1x6 at ~90%; Bench Press 4x4 + back-off 1x6; Bent-Over Row 3x8–10; Dumbbell Curl 2x10. Progress weekly: +2.5–5 lb upper, +5 lb lower if reps/quality are met.
Great for
Deadlift 3x3; Overhead Press 4x4 + back-off 1x6; Bulgarian Split Squat 3x8/leg; Lat Pulldown 3x8–10; Face Pull 2x12. RPE 8 on compounds, 7–8 on accessories. Microload the press as needed.
Great for
Back Squat 3x3; Week 11 add AMRAP on set 3 at last week’s weight (stop at RPE 9). Bench Press 3x3 + back-off 1x6; Row 3x10–12; Leg Extension or Hack Squat 2–3x10–12. Aim for crisp reps.
Great for
Deadlift 2x3 + back-off 1x5; Overhead Press 3x3 + back-off 1x6; Weighted Pull-Up 3x5 or Pulldown 3x8–10; Hamstring Curl 3x12. Week 10 mini-deload: reduce load 10–15% and drop one set.
Great for
Minimal exercise selection ensures rapid skill acquisition on the big lifts.
Alternating intensity and back-off work balances neural drive and muscle growth.
RPE-guided progressions personalize training without complex calculations.
The mini-deload prevents overreaching and sets up Week 11–12 PRs.
5–8 minutes easy cardio (bike, incline walk) to raise core temperature without fatigue.
Great for
1–2 drills for key joints: ankle rocks, hip openers, T-spine rotations. 2 sets x 8–10 reps.
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2–4 ascending sets per main lift before working sets. Don’t over-fatigue; keep RPE low.
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Compounds: 2–3 minutes; heavy triples: 3–4 minutes if needed. Accessories: 60–90 seconds.
Choose loads you can lift with perfect form, leaving 2–3 reps in reserve on early weeks.
Upper body: +2.5–5 lb; Lower body: +5 lb (Week 1–4), then +2.5–5 lb (Weeks 5–12).
Aim RPE 7–8 early; push to RPE 8–9 strategically in later phases for top sets.
Use 0.5–1 lb plates for the overhead press and bench when progress slows.
Fail a lift twice? Deload 10%, rebuild with perfect form over 2–3 sessions.
Record sets, reps, load, RPE, notes. Adjust next session based on quality and fatigue.
Frequently Asked Questions
Yes. Full-body sessions with compounds provide sufficient stimulus and recovery, especially for beginners.
Yes. Substitute dumbbell goblet squats, dumbbell presses, and kettlebell RDLs. Progress reps and load similarly.
Resume with a 5–10% load reduction and rebuild over 1–2 sessions. Don’t try to “make up” missed volume.
Optional. Consider using one for heavy squats and deadlifts from Week 5 onward while still learning to brace.
Yes—1–2 low-impact sessions (20–30 min) on non-lifting days. Keep easy to preserve strength progress.
Focus on simple lifts, add small amounts of weight consistently, and protect recovery. Follow the three phases, keep logs, and you’ll finish Week 12 stronger, more confident, and ready for your next training cycle.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
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Sleep 7–9 hours; protein 1.6–2.2 g/kg/day; small surplus (+250–400 kcal) for muscle gain.
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