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Free beginner strength programs

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2-Day Beginner Strength 3-Day Beginner Barbell Strength 4-Day Beginner Upper Lower Dumbbell Strength Basics Four Lift Foundation Four Week General Strength Foundation Heavy Light Medium Strength Joint-Friendly Strength Starter Machine Strength Starter

Every program includes

Every week written out

Sets, reps, effort and rest for each exercise.

A clear progression

Each program page shows how the work changes week to week.

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"For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM)."

American College of Sports Medicine, Progression models in resistance training for healthy adults (2009)

From the guide Beginner Strength Training Program: 3 Days a Week