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
- 3
- Level
- Beginner
- Gear
- Barbell, rack, dumbbells, a cable stack
The sessions Three 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 Push
- Bench Press 3 × 6
- Overhead Press 3 × 8
- Lateral Raise 2 × 15
Stop each set two reps short of failure.
Day 2 Pull
- Deadlift 2 × 5
- Lat Pulldown 3 × 10
- Face Pull 2 × 15
Set your back before the bar leaves the floor, every rep.
Day 3 Legs
- Back Squat 3 × 6
- Romanian Deadlift 3 × 8
- Plank 2 × 30 sec
Full depth on squats before adding weight.