If you're new to lifting, a beginner strength training program should be simple, repeatable, and heavy on the movements that actually build strength: squat, hinge, press, pull, and carry. Here's a 4-week plan you can run in any gym.
The weekly split
- Monday — Workout A: Squat, Bench, Row
- Wednesday — Workout B: Deadlift, Overhead Press, Chin-up
- Friday — Workout A (repeat)
Sets, reps, and progression
Do 3 sets of 5 on the main lift, 3 sets of 8–10 on the second lift, and 3 sets of 8–12 on accessories. Add 5 lb to upper-body lifts and 10 lb to lower-body lifts every session you complete all reps. When you miss reps two sessions in a row, deload 10% and build back up.
What to expect
Beginners can add 30–60 lb to their squat and deadlift in the first 8 weeks. The bar moves faster, clothes fit differently, and you'll feel dramatically stronger. Stay consistent — the plan works.