All programs

General strength

Foundation

Full-body workouts with fewer exercises and sets. Start here if you're new or getting back into training.

3 days / about 45 min / gym / new / 4 week block

About this example plan
  • Foundation builds the habit and the movement patterns first. Loads stay comfortable while technique settles.
  • Three full-body sessions rotate squat, hinge, and single-leg work so every pattern gets practice.
  • All four weeks fit a modeled 45-minute budget including preparation and rest. Real pace and equipment waits vary; adjust the session when needed.
  • Exercise choices assume a full gym: barbells, rack, dumbbells, cables, and machines.
  • As a new or returning lifter you get fewer sets and simpler exercise choices. Most of your progress will come from practice.

Choose your days, time, equipment, and experience

MON / Squat, push, pull / ABOUT 44 MIN

Full body A

  • Hack squatSwap for: Leg press, DB goblet squat, Kettlebell goblet squat4 x 8-10RPE 6 / rest 1 min 30 s
  • Flat DB pressSwap for: Hammer Strength wide chest press, Flat barbell bench press, Incline barbell bench press3 x 8-10RPE 6 / rest 1 min 30 s
  • Underhand seated cable rowSwap for: Seated close-grip cable row, Single-arm DB row, Machine close-grip row2 x 10-12RPE 6.5 / rest 1 min 15 s
  • Machine hip thrustSwap for: DB glute bridge, Hip abduction machine, DB hip thrust2 x 12-15RPE 7 / rest 1 min
  • Dead bugSwap for: Plank, Hanging knee raise, Pallof press2 x 10-15rest 45 s

WED / Hinge, press, pull / ABOUT 41 MIN

Full body B

  • DB Romanian deadliftSwap for: Trap bar deadlift, Conventional deadlift, Romanian deadlift4 x 8-10RPE 6 / rest 1 min 30 s
  • Machine shoulder pressSwap for: Overhead DB press, Barbell overhead press, Standing DB overhead press3 x 8-10RPE 6 / rest 1 min 30 s
  • Seated 45 degree close-grip pulldownSwap for: Lat pulldown2 x 10-12RPE 6.5 / rest 1 min 15 s
  • DB step-upSwap for: Reverse lunge, DB split squat, DB Bulgarian split squat2 x 12-15RPE 7 / rest 1 min

FRI / Single leg, push, row / ABOUT 42 MIN

Full body C

  • Reverse lungeSwap for: DB step-up, DB split squat, DB Bulgarian split squat4 x 8-10RPE 6 / rest 1 min 30 s
  • Flat DB pressSwap for: Hammer Strength wide chest press, Flat barbell bench press, Incline barbell bench press3 x 8-10RPE 6 / rest 1 min 30 s
  • Single-arm DB rowSwap for: Underhand seated cable row, Seated close-grip cable row, Machine close-grip row2 x 10-12RPE 6.5 / rest 1 min 15 s
  • Lying leg curlSwap for: Seated leg curl2 x 12-15RPE 7 / rest 1 min
Build this plan for my schedule

Four-week block

  1. Week 1: Set your baseline. Find working weights you can control at the target effort. Record honest reps.
  2. Week 2: Build. Same sessions. Add a rep where last week felt controlled. Added work is capped by your session time; keep the prescribed rest.
  3. Week 3: Push. Keep technique controlled. Progress work where time allows, toward about RPE 7.5. Extra sets or minutes are included only when they fit; progress can also come from controlled reps and load.
  4. Week 4: Deload and review. Fewer planned sets and lower effort targets. Review your completed sessions before deciding whether to repeat, adjust, or progress.

Progress and recovery

  • Reach the top of the rep range on every set before adding the smallest weight step.
  • Finish each set with 2 to 3 good reps left.
  • If demanding sessions feel too close together, make one lighter or choose fewer days.
  • RPE is effort out of 10. RPE 8 means you could have done about 2 more reps with good form.
  • Log completed reps, sets, and weights. Your next session uses them as a starting point.
  • Use the lighter fourth week to recover and review your log before repeating or progressing.

What RPE means

RPE (rate of perceived exertion) is how hard a set feels, on a scale of 1 to 10. It tells you where to stop: at RPE 8, you finish the set with about 2 good reps left.

RPE 10
Maximum effort. No more reps possible.
RPE 9
Very hard. About 1 more good rep.
RPE 8
Hard. About 2 more good reps.
RPE 7
Challenging. About 3 more good reps; the weight still moves quickly.
RPE 6
Moderate. About 4 more good reps.
RPE 5 or less
Light. Warm-up or technique practice.
  • Choose a weight that lets you reach the rep range at the target RPE. A good rep keeps your normal form and speed.
  • If the last rep felt easier than the target, add a little weight next set or next session. If form slipped or you reached failure, use less.
  • Half points, such as 7.5, sit between the two numbers. RPE is your best estimate, not a test; it gets more accurate with practice.

Start with this plan, then adjust the exercises and weights to suit your training. You choose the weights you use and record the reps you complete.