The optimal beginner program: hit every muscle 3× per week with compound movements. Maximises motor learning and beginner gains. Simple A/B alternation.
Full Body A/B · 3 days a week · about 45 minutes a session · beginner · goal: Strength and muscle growth · by Evidence-Based Fitness
Weekly plan
Workout A
Barbell Back Squat 3 x 8–10
Barbell Bench Press 3 x 8–10
Barbell Row 3 x 8–10
Dumbbell Lateral Raise 2 x 12–15
Plank 3 x 30–45s
Workout B
Romanian Deadlift 3 x 8–10
Barbell Overhead Press 3 x 8–10
Pull-Up 3 x 6–10
Dumbbell Curl 2 x 10–12
Ab Wheel Rollout 3 x 8–12
Workout A (repeat)
Barbell Back Squat 3 x 8–10
Barbell Bench Press 3 x 8–10
Barbell Row 3 x 8–10
Dumbbell Lateral Raise 2 x 12–15
Plank 3 x 30–45s
Notes
Train Mon/Wed/Fri. Alternate A/B each session. Add weight when you can complete all reps with perfect form across all sets. Expect rapid progress for 3–6 months. Transition to Upper/Lower or PPL when progress slows.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms