strength

Strength Beginner 3

6 weeks 18 workouts 3 days/week beginner

About this program

A 6-week beginner strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Warm-up

5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Goblet Squat
3 × 8Rest 90s
Reverse Lunge
3 × 8/legRest 75s
Glute Bridge
3 × 12Rest 60s
Hamstring Curl
3 × 12Rest 60s
Plank
3 × 30sRest 45s

Cooldown

Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Coach's notes

Prioritize controlled reps, stable positions, and leaving 2–3 reps in reserve on work sets.

Strength Beginner 3

A 6-week beginner strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	3	8	90s	Sit between heels with chest tall. Use a load that allows clean depth and control.
Reverse Lunge	3	8/leg	75s	Step back softly, keep the front foot planted, and drive through the front leg.
Glute Bridge	3	12	60s	Pause and squeeze glutes at the top without arching the low back.
Hamstring Curl	3	12	60s	Control the lowering phase and keep hips down on the pad.
Plank	3	30s	45s	Brace ribs down and glutes tight; stop before the low back sags.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 1 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Dumbbell Bench Press	3	8	90s	Keep shoulder blades set and press smoothly without bouncing.
Lat Pulldown	3	10	75s	Pull elbows toward ribs and avoid leaning back excessively.
Dumbbell Shoulder Press	3	8	75s	Brace the trunk and press overhead without leaning back.
One Arm Dumbbell Row	3	10/side	60s	Row toward the hip and keep the torso still.
Dead Bug	3	10/side	45s	Move slowly while keeping the low back lightly pressed down.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 1 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Deadlift	3	6	120s	Set the back, push the floor away, and reset position between reps.
Push-Up	3	AMRAP	75s	Stop 1–2 reps before form breaks; elevate hands if needed.
Seated Cable Row	3	10	75s	Keep ribs down and pull handles toward the lower ribs.
Hip Thrust	3	10	75s	Tuck pelvis slightly and lock out with glutes, not low back.
Farmer Carry	3	30s	60s	Walk tall with ribs stacked over pelvis and shoulders level.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Week 2

Day 1 · Week 2 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	3	8	90s	Sit between heels with chest tall. Use a load that allows clean depth and control.
Reverse Lunge	3	8/leg	75s	Step back softly, keep the front foot planted, and drive through the front leg.
Glute Bridge	3	12	60s	Pause and squeeze glutes at the top without arching the low back.
Hamstring Curl	3	12	60s	Control the lowering phase and keep hips down on the pad.
Plank	3	30s	45s	Brace ribs down and glutes tight; stop before the low back sags.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 2 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Dumbbell Bench Press	3	8	90s	Keep shoulder blades set and press smoothly without bouncing.
Lat Pulldown	3	10	75s	Pull elbows toward ribs and avoid leaning back excessively.
Dumbbell Shoulder Press	3	8	75s	Brace the trunk and press overhead without leaning back.
One Arm Dumbbell Row	3	10/side	60s	Row toward the hip and keep the torso still.
Dead Bug	3	10/side	45s	Move slowly while keeping the low back lightly pressed down.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 2 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Deadlift	3	6	120s	Set the back, push the floor away, and reset position between reps.
Push-Up	3	AMRAP	75s	Stop 1–2 reps before form breaks; elevate hands if needed.
Seated Cable Row	3	10	75s	Keep ribs down and pull handles toward the lower ribs.
Hip Thrust	3	10	75s	Tuck pelvis slightly and lock out with glutes, not low back.
Farmer Carry	3	30s	60s	Walk tall with ribs stacked over pelvis and shoulders level.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Week 3

Day 1 · Week 3 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	3	8	90s	Sit between heels with chest tall. Use a load that allows clean depth and control.
Reverse Lunge	3	8/leg	75s	Step back softly, keep the front foot planted, and drive through the front leg.
Glute Bridge	3	12	60s	Pause and squeeze glutes at the top without arching the low back.
Hamstring Curl	3	12	60s	Control the lowering phase and keep hips down on the pad.
Plank	3	30s	45s	Brace ribs down and glutes tight; stop before the low back sags.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 3 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Dumbbell Bench Press	3	8	90s	Keep shoulder blades set and press smoothly without bouncing.
Lat Pulldown	3	10	75s	Pull elbows toward ribs and avoid leaning back excessively.
Dumbbell Shoulder Press	3	8	75s	Brace the trunk and press overhead without leaning back.
One Arm Dumbbell Row	3	10/side	60s	Row toward the hip and keep the torso still.
Dead Bug	3	10/side	45s	Move slowly while keeping the low back lightly pressed down.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 3 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Deadlift	3	6	120s	Set the back, push the floor away, and reset position between reps.
Push-Up	3	AMRAP	75s	Stop 1–2 reps before form breaks; elevate hands if needed.
Seated Cable Row	3	10	75s	Keep ribs down and pull handles toward the lower ribs.
Hip Thrust	3	10	75s	Tuck pelvis slightly and lock out with glutes, not low back.
Farmer Carry	3	30s	60s	Walk tall with ribs stacked over pelvis and shoulders level.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Week 4

Day 1 · Week 4 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	3	8	90s	Sit between heels with chest tall. Use a load that allows clean depth and control.
Reverse Lunge	3	8/leg	75s	Step back softly, keep the front foot planted, and drive through the front leg.
Glute Bridge	3	12	60s	Pause and squeeze glutes at the top without arching the low back.
Hamstring Curl	3	12	60s	Control the lowering phase and keep hips down on the pad.
Plank	3	30s	45s	Brace ribs down and glutes tight; stop before the low back sags.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 4 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Dumbbell Bench Press	3	8	90s	Keep shoulder blades set and press smoothly without bouncing.
Lat Pulldown	3	10	75s	Pull elbows toward ribs and avoid leaning back excessively.
Dumbbell Shoulder Press	3	8	75s	Brace the trunk and press overhead without leaning back.
One Arm Dumbbell Row	3	10/side	60s	Row toward the hip and keep the torso still.
Dead Bug	3	10/side	45s	Move slowly while keeping the low back lightly pressed down.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 4 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Deadlift	3	6	120s	Set the back, push the floor away, and reset position between reps.
Push-Up	3	AMRAP	75s	Stop 1–2 reps before form breaks; elevate hands if needed.
Seated Cable Row	3	10	75s	Keep ribs down and pull handles toward the lower ribs.
Hip Thrust	3	10	75s	Tuck pelvis slightly and lock out with glutes, not low back.
Farmer Carry	3	30s	60s	Walk tall with ribs stacked over pelvis and shoulders level.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Week 5

Day 1 · Week 5 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	3	8	90s	Sit between heels with chest tall. Use a load that allows clean depth and control.
Reverse Lunge	3	8/leg	75s	Step back softly, keep the front foot planted, and drive through the front leg.
Glute Bridge	3	12	60s	Pause and squeeze glutes at the top without arching the low back.
Hamstring Curl	3	12	60s	Control the lowering phase and keep hips down on the pad.
Plank	3	30s	45s	Brace ribs down and glutes tight; stop before the low back sags.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 5 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Dumbbell Bench Press	3	8	90s	Keep shoulder blades set and press smoothly without bouncing.
Lat Pulldown	3	10	75s	Pull elbows toward ribs and avoid leaning back excessively.
Dumbbell Shoulder Press	3	8	75s	Brace the trunk and press overhead without leaning back.
One Arm Dumbbell Row	3	10/side	60s	Row toward the hip and keep the torso still.
Dead Bug	3	10/side	45s	Move slowly while keeping the low back lightly pressed down.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 5 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Deadlift	3	6	120s	Set the back, push the floor away, and reset position between reps.
Push-Up	3	AMRAP	75s	Stop 1–2 reps before form breaks; elevate hands if needed.
Seated Cable Row	3	10	75s	Keep ribs down and pull handles toward the lower ribs.
Hip Thrust	3	10	75s	Tuck pelvis slightly and lock out with glutes, not low back.
Farmer Carry	3	30s	60s	Walk tall with ribs stacked over pelvis and shoulders level.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Week 6

Day 1 · Week 6 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat	3	8	90s	Sit between heels with chest tall. Use a load that allows clean depth and control.
Reverse Lunge	3	8/leg	75s	Step back softly, keep the front foot planted, and drive through the front leg.
Glute Bridge	3	12	60s	Pause and squeeze glutes at the top without arching the low back.
Hamstring Curl	3	12	60s	Control the lowering phase and keep hips down on the pad.
Plank	3	30s	45s	Brace ribs down and glutes tight; stop before the low back sags.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 6 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Dumbbell Bench Press	3	8	90s	Keep shoulder blades set and press smoothly without bouncing.
Lat Pulldown	3	10	75s	Pull elbows toward ribs and avoid leaning back excessively.
Dumbbell Shoulder Press	3	8	75s	Brace the trunk and press overhead without leaning back.
One Arm Dumbbell Row	3	10/side	60s	Row toward the hip and keep the torso still.
Dead Bug	3	10/side	45s	Move slowly while keeping the low back lightly pressed down.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 6 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Deadlift	3	6	120s	Set the back, push the floor away, and reset position between reps.
Push-Up	3	AMRAP	75s	Stop 1–2 reps before form breaks; elevate hands if needed.
Seated Cable Row	3	10	75s	Keep ribs down and pull handles toward the lower ribs.
Hip Thrust	3	10	75s	Tuck pelvis slightly and lock out with glutes, not low back.
Farmer Carry	3	30s	60s	Walk tall with ribs stacked over pelvis and shoulders level.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

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