Beginner Workout
Program

Start your transformation with a structured and effective program

Discover the program

Starting weight training and don't know where to begin? You're in the right place. The first months of training are crucial: it's when your body makes the fastest gains, but also when it's most important to build solid foundations to avoid injuries and maximize long-term results.

This complete guide gives you a structured program specifically designed for beginners, with essential exercises, the right training frequency, and all the tips to progress quickly and safely.

Why this program works

Optimal full body

As a beginner, you recover quickly. A full body program 3 times per week allows you to work each muscle multiple times, maximizing muscle growth.

Basic exercises

Focus on compound movements (squat, bench press, deadlift, pull-ups) that develop strength and mass throughout the body.

Linear progression

Beginners can add weight every session. This program exploits this phase of rapid gains to build a solid foundation.

Adapted volume

Neither too much nor too little. Volume is calculated to stimulate growth without overloading your still-sensitive nervous system.

Magic phase: The first 6 months of weight training are a unique period where your body is hyper-responsive to training. With this program and proper nutrition, you can gain 10-20lbs of muscle in a year!

Track your progress with BenchRep

The 6 essential exercises

1 Squat (Legs and glutes)

The king of exercises. Develops thighs, glutes and strengthens the entire posterior chain. Burns massive calories and boosts testosterone production.

Key technique points:

  • • Feet shoulder-width apart, slightly turned out
  • • Descend until thighs are parallel to ground
  • • Knees aligned with feet, chest up
  • • Look forward, not down

2 Bench Press (Chest, shoulders, triceps)

The iconic upper body exercise. Builds powerful pecs and develops overall pushing strength.

Key technique points:

  • • Hands slightly wider than shoulders
  • • Shoulder blades squeezed, create natural back arch
  • • Lower bar to nipple level
  • • Feet firmly planted for stability

3 Deadlift (Back, glutes, hamstrings)

The best back exercise. Develops impressive functional strength and builds a thick back and massive traps.

Key technique points:

  • • Bar over mid-foot
  • • Straight back (not rounded!), chest up
  • • Push with legs first, then lock out hips
  • • Keep bar close to body throughout movement

4 Barbell Row (Back, biceps)

Complements deadlift by targeting mid-back. Essential for balancing pushing work and building a harmonious physique.

Key technique points:

  • • Torso bent at 45°, straight back
  • • Pull bar to belly button, not chest
  • • Squeeze shoulder blades at top of movement
  • • Control the descent, don't drop the bar

5 Overhead Press (Shoulders, triceps)

The best exercise for wide, powerful shoulders. Also strengthens the core as it requires significant stabilization.

Key technique points:

  • • Hands slightly wider than shoulders
  • • Push bar in straight line in front of face
  • • Abs contracted to protect lower back
  • • Lock out elbows at top without hyperextension

6 Pull-ups (Back, biceps) or Lat Pulldown

The vertical pulling movement par excellence. If you can't do pull-ups, start with lat pulldowns on the machine.

Key technique points:

  • • Grip slightly wider than shoulders
  • • Pull with elbows, not arms
  • • Chest to bar, look up
  • • Descend to full arm extension

Master technique above all

Spend the first 2-3 weeks learning these movements perfectly with light weights. Good technique will make you progress faster and prevent injuries.

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3-Day Full Body Program

Overall structure

Frequency: 3 sessions per week (e.g., Monday, Wednesday, Friday)

Duration: 60-75 minutes per session

Rest: 90-120 seconds between sets for big lifts, 60-90s for others

Progression: Increase weight as soon as you can do 12 clean reps

Session A

60-75 min
Squat 3×8-12

The main movement of the session

Bench Press 3×8-12

Chest, front shoulders, triceps

Barbell Row 3×8-12

Back, biceps

Ab Crunches 3×15-20

Core strengthening

Session B

60-75 min
Deadlift 3×6-10

Back, glutes, hamstrings

Overhead Press 3×8-12

Shoulders, triceps

Pull-ups or Lat Pulldown 3×8-12

Back, biceps

Plank 3×30-60s

Full core bracing

Session C

60-75 min
Front Squat or Leg Press 3×10-15

Leg variation

Incline Dumbbell Press 3×8-12

Upper chest

Dumbbell Row 3×8-12

Back, unilateral for balance

Lateral Raises 3×12-15

Side shoulders for width

Typical 12-week progression

Weeks 1-2: Technique learning with light loads (50-60% capacity)

Weeks 3-4: Progressive load increase, focus on form

Weeks 5-8: Real working loads, progression of 5-10lbs per session

Weeks 9-12: Consolidation, add volume if needed (4th set)

Progression tips

Increase gradually

As a beginner, you can add 5-10lbs per session on big lifts. Don't rush, consistent progression beats perfection.

Listen to your body

Soreness and fatigue are normal. Acute joint pain is not. Don't hesitate to take an extra rest day if needed.

Track everything

Use BenchRep to track every set. Seeing your quantified progress boosts motivation and allows you to adjust the program if needed.

Be patient

Visible results appear after 6-8 weeks. Strength gains come faster. Stay consistent and results will follow.

Beginner mistakes to avoid

  • Wanting to lift too heavy too fast

    Ego lifting leads to injury. Master the movement with moderate weight before increasing.

  • Neglecting legs

    Squat and deadlift trigger the most total muscle growth. Don't skip them!

  • Doing too many isolation exercises

    Focus on compound movements. Bicep curls can wait until you have a real strength base.

  • Not eating enough

    To build muscle, you need a moderate caloric surplus (+300-500 kcal/day) and 0.7-1g protein per lb bodyweight.

  • Skipping sessions

    Consistency beats intensity. Better 3 decent sessions per week for 6 months than 5 intense sessions for 1 month then quitting.

  • Changing programs too often

    Stick with this program for at least 3-6 months. Your body needs time to adapt. The "perfect program" doesn't exist.

Frequently asked questions

How long to stay a beginner?

The beginner phase lasts about 6-12 months. You become intermediate when you can no longer add weight each session and must structure your progression differently.

Should I take supplements?

No, it's not necessary at the start. Focus on solid nutrition with enough protein. If you want one supplement, creatine (5g/day) is the only one truly effective and safe.

I'm not progressing anymore, what to do?

First check your nutrition (eating enough?), sleep (7-9h/night) and recovery. If all is OK, add a 4th set to your exercises or slightly increase calories.

Can I do cardio alongside?

Yes, but in moderation. 2-3 sessions of 20-30 minutes of light cardio (walking, cycling) on rest days are OK. Avoid intense cardio that would hurt your recovery and muscle gains.

How do I know if my technique is good?

Film yourself and compare with YouTube tutorials from reliable sources. Or better: take a few sessions with a coach to learn the basics correctly. It's the best investment you can make.

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