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Beginner Program

Learn the lifts, build the base, master tracking. A 5-day Upper / Lower / Pull / Push / Legs split run over a 5-week Foundation block and a 7-week Ramping block, then looped.

0weeks
0×days / week
0blocks
∞loop / deload

Weekly schedule

MonUpperStrength
TueLowerStrength
WedRest
ThuPullHypertrophy
FriPushHypertrophy
SatLegsHypertrophy
SunRest

Weekly volume ramp

sets / week
62
1
72
2
72
3
72
4
72
5
64
6
85
7
85
8
97
9
97
10
108
11
108
12
Foundation — flat baselineRamping — steps up every 2 wksDeload

Select a week — color shows volume

W01
FoundationDeload
62
W02
Foundation
72
W03
Foundation
72
W04
Foundation
72
W05
Foundation
72
W06
RampingDeload
64
W07
Ramping
85
W08
Ramping
85
W09
Ramping
97
W10
Ramping
97
W11
Ramping
108
W12
Ramping
108

New here? Read the program guide and the RPE scale before your first session.