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strengthbeginner
General Strength
Build whole-body strength with progressive overload on the big lifts. Beginners use full-body sessions; intermediate/advanced use an upper/lower split. Deload every 4th week.
- Length
- 8 weeks
- Weekly load
- 2-3.5 h/wk
- Peak week
- 2.8 h
Who it's for
New to lifting or returning after 6+ months off. Can squat, hinge and press with light loads using good form.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Full Body A | 55 | hard |
| Tue | Rest | — | rest |
| Wed | Full Body B | 55 | hard |
| Thu | Rest | — | rest |
| Fri | Full Body C | 55 | hard |
| Sat | Rest | — | rest |
| Sun | Rest | — | rest |