The First Two Weeks
Two weeks with the bar to see if this fits. The full eight carries on from here.
- Weeks
- 2
- Days a week
- 2
- Level
- Beginner
- Gear
- Barbell, rack, dumbbells, a cable stack
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Back Squat 3 × 5
- Bench Press 3 × 5
- Barbell Row 3 × 8
- Plank 2 × 30 sec
Rest 3 min after squats and bench, 90 sec elsewhere.
Day 2 Full Body B
- Deadlift 2 × 5
- Overhead Press 3 × 6
- Lat Pulldown 3 × 10
- Walking Lunge 2 × 12 steps
Reset the bar on the floor between every deadlift rep.