Training plan
- 3 full-body sessions per week (e.g. Mon/Wed/Fri)
- 4–6 exercises per session: a squat, a hinge, a push, a pull, plus 1–2 extras
- 2–3 sets of 8–12 reps, finishing each set with 2–3 reps left
Progress
Add a little weight or a rep most weeks. Write everything down.
Biggest beginner mistakes
- Program-hopping every two weeks
- Ego lifting with bad form
- Skipping legs
- Not eating enough protein
- Expecting visible change in 2 weeks
What to expect
Strength rises fast in the first 1–2 months, mostly from your nervous system learning the movements. Visible muscle takes 2–3 months of consistency.