Beginner full-body program: your first 8 weeks
A simple three-day plan built on the big lifts, with exactly how to progress, what to expect, and the mistakes to avoid.
The best beginner program is one you’ll actually follow. It should be simple, train your whole body, and give you a clear rule for when to add weight. Here’s a plan that does all three.
Why full body, three days a week?
Training each muscle about twice a week is a reliable recommendation for growth when weekly volume is equal [1]. Full-body sessions on three non-consecutive days (for example Monday, Wednesday and Friday) hit everything often, leave a rest day between sessions, and fit around a busy life. Public-health guidelines also recommend muscle-strengthening activity on at least two days a week [2].
The program
Alternate Workout A and Workout B.
Workout A
| Exercise | Sets × reps |
|---|---|
| Squat (or goblet squat) | 3 × 6–8 |
| Bench press (or dumbbell press) | 3 × 6–8 |
| Seated cable row | 3 × 8–10 |
| Plank | 3 × 20–40 s |
Workout B
| Exercise | Sets × reps |
|---|---|
| Romanian deadlift | 3 × 8–10 |
| Overhead press | 3 × 6–8 |
| Lat pulldown | 3 × 8–10 |
| Walking lunge | 2 × 10 each leg |
Week 1 looks like A–B–A, and week 2 like B–A–B.
How to progress
Use double progression. When you reach the top of the rep range on every set with good form, add the smallest weight jump your gym allows next time. If you miss reps, stay at that weight until you hit them.
Start lighter than you think. For the first two weeks, leave two or three reps “in the tank” on every set. That means you could do two or three more reps if you had to [3]. You’re learning the movements, and there’s plenty of time to push.
What to expect
- Weeks 1–2: a lot of the progress is skill. Lifts feel awkward, then suddenly smooth. Some soreness is normal.
- Weeks 3–6: steady weight increases almost every session on most lifts.
- Weeks 7–8: progress slows on the bigger lifts. That’s normal, and a sign that it’s working.
Common mistakes
- Adding weight too fast, so form breaks down.
- Program-hopping after two weeks. Give it the full 8.
- Not tracking. If you don’t know what you lifted last time, you can’t beat it.
In Leann: Beginner Full Body is one of the ready-made programs. It tells you today’s workout, fills in your weights, and moves them up as you hit your reps.
Sources
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 2016;46(11):1689–1697.
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.
- Helms ER, et al. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 2016;38(4):42–49.
Put it into practice with Leann
Leann tracks your sets, suggests your next weight and shows your progress. Free, offline, no ads.
This article is general information, not medical advice. If you have an injury or a health condition, talk to a qualified professional before starting a new program.
