FREE TRAINING / BEGINNER
Two full-body sessions form your foundation. Add a third only when the first two feel repeatable and you are recovering well.
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Download complete START plan & workout log ↓YOUR WEEK
These are example weekdays. Shift the schedule to your life while keeping recovery between sessions.
Start with two days separated by at least one rest day. For three days, alternate A/B/A in week one and B/A/B in week two. Continue alternating. If you miss a session, do the next workout at the next available slot; keep a rest day between sessions and skip the extra session rather than doubling up.
Warm up with 5–8 minutes of easy movement you tolerate. Practice the first movements without load, then take 2–4 gradually heavier warm-up sets for the first compound lift. Warm-up sets do not count toward work sets. Take longer if you need it; begin work sets only when movement feels comfortable.
Use a controlled lowering phase and a smooth lift through a comfortable range. Reps in reserve means how many more repetitions you could do with the same sound technique. It is an estimate, not a test: stop earlier when unsure. Listed sets are work sets. For unilateral exercises, complete both sides; each listed set includes both sides. Rest after both sides, or between sides if needed. Choose one substitute for a movement, not an additional exercise. Similar patterns do not have identical loading: start the substitute light.
THE WORKOUTS
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Goblet squatChair squat / Leg press | 2 | 8–12 | 90 sec |
| Incline push-upDumbbell floor press | 2 | 6–10 | 90 sec |
| Supported one-arm dumbbell rowSeated band row / Chest-supported dumbbell row | 2 | 8–12 each side | 90 sec |
| Glute bridgeHip hinge to a wall / Hip thrust | 2 | 10–15 | 60 sec |
| Dead bugBird dog | 2 | 6–8 each side | 60 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Dumbbell Romanian deadliftHip hinge to a wall / Glute bridge | 2 | 8–12 | 90 sec |
| Supported split squatChair squat / Low step-up | 2 | 6–10 each side | 90 sec |
| Dumbbell floor pressIncline push-up / Dumbbell bench press | 2 | 8–12 | 90 sec |
| Seated band rowSupported one-arm dumbbell row | 2 | 10–15 | 60–90 sec |
| Farmer carryDead bug | 2 | 20–30 sec | 60 sec |
BUILD OVER TIME
Week 1: one work set per exercise to learn the setup. Weeks 2–5: use the listed two sets. When every set reaches the top of its rep range with steady technique and 3 reps in reserve on two sessions, use the smallest available load increase and return to the lower end. Week 6: review technique; keep two sets if fresh, or use one set for an easier week.
RECOVERY IS PART OF IT
If soreness changes your movement, use an easier variation or take another recovery day. If fatigue or performance worsens across two sessions, reduce to one set for a week and reassess.
For adults 18+. These are general exercise plans, not individual medical or rehabilitation advice. If you have an injury, chronic condition, are pregnant/postpartum, or are unsure what activity is suitable, ask a qualified professional first. Stop for sharp pain, dizziness, unusual breathlessness or chest discomfort; seek urgent care for severe or persistent symptoms. Use stable equipment, inspect bands and anchors, and learn unfamiliar lifts with qualified coaching. Breathe through repetitions and avoid prolonged breath-holding.
Food, sleep and recovery support the routine. Supplements are optional; a workout does not establish a need for a product.
Lifestyle illustrations are AI-generated and do not depict Physiforge customers or serve as exercise demonstrations.