start programs
PROGRAM // START 001
START // GYM
Learn to train
Beginner · Gym · 3 days
A stupid-simple introduction to gym training that teaches the fundamentals without overwhelming you.
Who it's for
New to the gym? Everyone was once. This is where you start.
What you'll work on
- Core movements
- Gym confidence
- Basic strength
- Good habits
- Experience
- Beginner
- Training location
- Gym
- Days / frequency
- 3 days
- Session length
- 40–55 min
- Duration
- 8 weeks
- Equipment
- Standard gym
Training order
Full Body A → Full Body B → Full Body C
Days are suggestions, not rules. Train the next workout in the sequence whenever you're ready.
Progression // Simple double progression
- First, learn the movement. Use a weight you can control.
- Then gradually build reps.
- Once every set reaches the top of the range with controlled technique, consider a small increase.
Recovery
Days are flexible. Do A, then B, then C — with a rest day between where you can.