Beginner Strength
Master foundational compound movements and prime your nervous system for the strength to come.
Periodization curve
Intensity & volume by week
Every fourth week drops load — that dip is the deload where adaptation actually happens.
Beginner Strength
Week 01: UPPER / LOWER BASE
RPE — how hard to push
RPE (Rate of Perceived Exertion) is a simple 1–10 effort scale. The higher the number, the harder the set should feel — 10 is an all-out max, 5 is an easy warm-up. The phrase after each number is roughly how many reps you could still do when you rack the weight.
- 10Max effort — nothing left
- 9Very hard — 1 rep left
- 8Hard — 2 reps left
- 7Moderate — 3 reps left
- 6Fairly easy — 4 reps left
- 5Easy — warm-up weight
Upper A — Bench Focus
Barbell Bench Press
Retract scapula, touch and drive.
4 × 4–6
RPE 8
Barbell Row
Hinge to parallel, pull to the sternum.
4 × 5–8
RPE 8
Overhead Press
Brace hard, press the bar overhead.
3 × 5–7
RPE 8
Lat Pulldown
Pull to upper chest, full stretch.
3 × 6–10
RPE 7
Triceps Pushdown
Elbows pinned, lock out hard.
3 × 8–12
RPE 7
Dumbbell Curl
Control the negative, no swing.
2 × 8–12
RPE 7
Lower A — Squat Focus
Back Squat
Brace, sit down between the hips.
4 × 4–6
RPE 8
Romanian Deadlift
Soft knees, long spine, stretch the hamstrings.
3 × 6–8
RPE 8
Leg Press
Drive through the heels, full depth.
3 × 8–10
RPE 7
Leg Curl
Squeeze hard at the top.
3 × 8–12
RPE 7
Calf Raise
Full stretch, pause at the top.
3 × 10–15
RPE 7
Plank
Neutral spine, squeeze the glutes.
3 × 30–60s
RPE 7
Upper B — Overhead Press Focus
Overhead Press
Brace, drive the bar overhead.
4 × 4–6
RPE 8
Pull-Ups / Lat Pulldown
Pull to the chest, control the negative.
4 × 5–8
RPE 8
Incline Dumbbell Press
30° incline, full range of motion.
3 × 6–10
RPE 7
Seated Cable Row
Pull to the belt, squeeze the shoulder blades.
3 × 6–10
RPE 7
Lateral Raise
Lead with the elbows, slow tempo.
3 × 10–15
RPE 7
Triceps Extension
Elbows up, full lockout.
2 × 8–12
RPE 7
Lower B — Deadlift Focus
Deadlift
Set the back, drive the floor away.
3 × 3–5
RPE 9
Front Squat
Elbows high, torso tall.
3 × 5–8
RPE 8
Bulgarian Split Squat
Elevated rear foot, drive through the heel.
3 × 6–10 / leg
RPE 7
Leg Curl
Squeeze hard at the top.
3 × 8–12
RPE 7
Calf Raise
Full stretch, pause at the top.
3 × 10–15
RPE 7
Hanging Knee Raise
Avoid swinging, control the descent.
3 × 8–12
RPE 7
Commit to Beginner Strength.
8 Weeks · 4 Sessions / Week · Upper / Lower Split
Begin your transformationReset program
Clears your saved place in Beginner Strength and starts from Week 01, Day 01.