4 weeks · 3 days a week
Four Week General Strength Foundation
A complete editable training block with explicit weekly progression.
Free · No signup · Shareable
Write a clear strength program from day one
Build a repeatable plan with exercise variations, sets, reps, effort and rest.
1starter program
4weeks of training
3guides
$0no account needed
Start with a complete training block
All programsTraining guides
All guides5 min read
Beginner Strength Training Program: 3 Days a Week
A simple 3-day full-body beginner strength training program for your first 12 weeks, with exercises, sets, reps, effort targets and a sample week.
5 min read
How Many Sets and Reps Should a Beginner Do?
Clear set and rep targets for beginners: sets per exercise, weekly sets per muscle, rep ranges by goal and rest times, backed by research and guidelines.
5 min read
Progressive Overload for Beginners: How to Add Weight
How beginners use progressive overload: when to add weight, how much to add, double progression, and what to do when you stall on a lift.
How the builder works
Pick a starting block
Open a starter program or begin blank. Every week, day and exercise stays editable.
Write the prescription
Set exercises, variations, sets, reps, load, percentage, RPE and rest for each row.
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Share saves a snapshot and returns a short link. Anyone can open and adapt their own copy.