Beginner-Friendly (all skill levels apply)

<aside> <img src="/icons/thought-alert_yellow.svg" alt="/icons/thought-alert_yellow.svg" width="40px" /> Please read this article for context on this routine.

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Instructions:

• Frequency: Perform this routine 2-3 times a week on non-consecutive days. I.e. Monday, Wednesday, and Friday. You can alternate between workouts A and B or add them to your current routine as you see fit.
• Intensity: Choose a weight for each exercise you can complete 8-12 repetitions to momentary muscular failure (or close to it) with good form.
  • If you don't know how much you can lift, simply estimate a conservative amount and give it your best effort.
  • If you exceed 12 reps, use the Progression section instructions.
  • If you complete less than 8, consider reducing the weight by 5-10%
• Reps: You should lift and lower the weight for each set in a slow and controlled cadence (about 3-5 seconds in each direction) for 8-12 repetitions or the desired rep range.
• Rest: Move to the next exercise as quickly but safely as possible
• Progression: Use the progressive overload principle from step 2. Increase workout to workout in this order:
  • Reps: if you reach less than 12 reps on an exercise, keep that weight. Aim for the top end of the rep range next workout.
  • Sets: if you reach the top end of the rep range for an exercise on ALL sets, add a set next workout.
  • Weight: if you reach 3-4 sets on an exercise for the top end of that rep range for each set, add weight to that exercise next workout (5-10% increases)
  • Tempo (decrease/optional): bodyweight exercises can be harder to increase in intensity safely or if you max out your weight stack available you can simply slow down the speed of the rep to make the exercise more difficult.

Pro tips:

This workout should only take 30-45 minutes MAX.

If you want to save time:

• Reduce your rest periods between sets (0-90 seconds)
• Superset exercises (perform 2 or more exercises back-to-back with minimal rest)
• Skip the optional exercises or do them on a separate 3rd or 4th day.

<aside> <img src="/icons/flash_yellow.svg" alt="/icons/flash_yellow.svg" width="40px" />

Click the arrows next to each Workout to show the exercises.

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Gym Workout (A)

Home Workout (B)*

Recommended equipment (aff. links):*

• Adjustable dumbbells
• Pull up bar
• Resistance Bands
• Suspension trainer (TRX)
• Adjustable bench

*This routine assumes that you have minimal equipment. Investing in a few simple tools goes a long way in your fitness journey.

🎥 Video tutorials are embedded under each exercise for your convenience.