The Basics (6 weeks)

3 days per week / 6 weeks / beginner


Are you a beginner in the weight room and want to develop the basics? Look no further!

This 3 day, full body plan is the perfect place to start for a beginner. Minimal equipment required (only dumbbells, barbells, and the occasional knee band), and absolutely no experience necessary. If you’re a beginner in strength training - regardless of context/sport, this 6 week plan will progress you from the most basic dumbbell movements to barbell and tempo variations. Feel free to use any add-on programs that we offer in addition to this plan.