Strong Start: Beginner's Strength Training Course

“Your body is your first home — strengthen it.”

🌟 Goal

Build lean muscle and reduce body fat to enhance and showcase your physique.

⚙️ Method

  • Train 3 days per week (e.g. Monday, Wednesday, Friday)
  • Include 1 rest day between sessions and 2 consecutive rest days weekly
  • 6-12 rep range, 3 sets per exercise
  • Perform 6 reps with 2 reps in reserve (could do 8 total if pushed)
  • On your final set, lift to failure regardless of how many reps you complete
  • Next workout, increase the weight by the minimum amount possible. Continue increasing weight each session until you can no longer complete 6 reps. When that happens, keep the same weight and increase reps by 1 each workout until you reach 12 reps, then increase weight and return to aiming for 6 reps.
  • Rest: 2 mins (compound), 1 min (isolation)
  • Workout duration: ≤ 45 minutes
  • Track workouts, sleep, and nutrition

🏋️‍♂️ 1. Training

Upper Compound (Day 1 of 3)

Exercise
Reps, sets, rest
Type
Barbell Incline Bench Press
6-12 × 3, 2 min
Compound
Assisted Chin Up
6-12 × 3, 2 min
Compound
Deadlift
6-12 × 3, 2 min
Compound
Shrug
6-12 × 3, 1 min
Isolation

Lower Body (Day 2 of 3)

Exercise
Reps, sets, rest
Type
Squat
6-12 × 3, 2 min
Compound
Leg Extension
6-12 × 3, 1 min
Isolation
Leg Curl
6-12 × 3, 1 min
Isolation
Hip Thrust
6-12 × 3, 2 min
Compound

Upper Compound (Day 3 of 3)

Exercise
Reps, sets, rest
Type
Barbell Incline Bench Press
6-12 × 3, 2 min
Compound
Assisted Pull Up
6-12 × 3, 2 min
Compound
Barbell Row
6-12 × 3, 2 min
Compound
Face pulls
6-12 × 3, 1 min
Isolation

🍽️ 2. Nutrition

  • Stay hydrated with filtered or mineral water
  • Consume protein 3-4 times daily, 1.6-2.2g per kg of bodyweight
  • Example (80kg x 1.6g = 128g):
    • 4 eggs (30g)
    • 2 chicken breasts (60g)
    • 200g minced beef (40g)
  • Limit or eliminate starch-based carbs (rice, bread, pasta, potatoes)

🛌 3. Rest & Recovery

  • Sleep for 7.5-9 hours per night
  • Consistent bedtime and wake-up
  • Avoid screens and stimulants pre-sleep

🧘 4. Stress Management

  • Breathwork (e.g. box breathing)
  • Meditation (10-15 min/day)
  • Journaling and emotional check-ins
  • Nature exposure
  • Limit alcohol, smoking, vaping, drugs, social media, and pollution