Why this plan works
Beginners progress fastest when they repeat high-quality reps, keep volume modest, and avoid hopping between random exercises. This plan uses three sessions per week (A/B/A then B/A/B) with full-body coverage, push/pull balance, and two lower-body patterns (hinge and squat). Rest times are long enough to keep quality high, and weights increase only when form stays sharp.
The template uses barbells and dumbbells, but you can swap any move with a machine or bodyweight variation that hits the same muscles. The goal is to learn patterns: push, pull, hinge, squat, carry, core. If something bothers your joints, swap it and keep moving—consistency beats any single exercise.
Weekly schedule
Train three non-consecutive days. Example: Monday, Wednesday, Friday. Sleep 7–9 hours, hydrate, and keep 1–2 reps in reserve on most sets (stop before form breaks).
Workout A
- Goblet squat or leg press — 3x8–10, 90s rest
- Dumbbell bench or machine press — 3x8–10, 90s rest
- Seated cable row or chest-supported row — 3x10–12, 75s rest
- Romanian deadlift (DB/BB) or back extension — 3x10, 90s rest
- Plank or dead bug — 3x30–45s, 45s rest
Workout B
- Hip hinge (trap bar deadlift or machine) — 3x6–8, 120s rest
- Overhead or landmine press — 3x8–10, 90s rest
- Lat pulldown or pull-up (assisted) — 3x8–10, 90s rest
- Split squat or lunge — 3x8–10/leg, 90s rest
- Carrying or core finisher (farmer carry, Pallof press) — 3x30–40s, 60s rest
How to progress weekly
The plan lasts four weeks. Keep the same moves unless something feels wrong. When you complete all sets at the top of the rep range with solid form, increase weight by the smallest available jump next time (often 2.5–5 lb per dumbbell, 5–10 lb per side on a bar, or the next pin on a machine).
If a set stalls, add one rep to the first set only, or add a fourth set for that exercise the next week. If fatigue spikes, drop one set from the heaviest hinge or squat for a week, then rebuild.
Example progression
Week 1: Goblet squat 3x8 @ 25 lb — focus on depth and bracing.
Week 2: 3x9 @ 25 lb — add a rep, keep tempo controlled.
Week 3: 3x10 @ 25 lb — top of range, still tidy form.
Week 4: 3x8 @ 30 lb — small weight bump, back to lower reps.
Form and safety cues
- Warm up with 5–8 minutes of easy cardio and two light sets of your first lift.
- Brace: exhale gently, then breathe in and keep ribs stacked over hips.
- Rows and pulldowns: pull elbows toward your back pockets, not straight down.
- Presses: think “whole foot” for leg drive and keep wrists neutral.
- Hinges: push hips back, keep a soft knee bend, and stop before low back rounds.
- Range of motion matters more than load. Pain is a cue to swap the exercise.
Nutrition and recovery
Aim for 0.7–1 g of protein per pound of bodyweight (or per pound of goal weight). Hydrate, keep carbohydrates around training, and sleep. If you wake up sore constantly, keep one day between sessions and trim one set from your hardest lift until soreness drops to mild levels.
Use this with Upset Fit
You can recreate this plan in Upset Fit by selecting your equipment, choosing “beginner” experience, and generating a workout with 4–6 exercises. Use the SmartSwap button to pick machine or bodyweight versions if needed, then send the list to the logger. Track sets/reps/weight there so you know when to add load.