Created by certified personal trainers with over 20 years of experience helping thousands of beginners build strength and muscle.
Science-Backed
Research shows beginners see the greatest muscle growth when training to failure. This program is specifically designed with this principle in mind.
Progressive Overload
Structured to help you safely increase weights every workout. This helps continuous strength gains and muscle development, ideal for beginners.
“It’s proven that beginners tend to get the most muscle growth from exercising to failure. This weightlifting routine ensures your muscles work to failure every workout, unlike other programs like the 5×5.”
What’s Included
Complete 12-Week Program
A professionally designed program with two workout plans that alternate over 12 weeks, covering all major muscle groups for balanced development.
Video Tutorials
Access to detailed video demonstrations of each exercise to ensure proper form and technique.
Progress Tracker
Excel spreadsheet to track your lifting progress, ensuring you’re consistently improving strength and muscle growth.
Equipment Guide
Detailed recommendations for the equipment you’ll need, with options for every budget.
Program Overview
The program consists of two alternating workouts performed three times per week. Each workout has been carefully designed to maximize muscle growth while preventing injury and overtraining.
Note: The full workout details are included in the program package.
12-Week Schedule
You’ll perform three workouts a week making it simple enough to stick to, with enough flexibility.
Your schedule will alternate between Workout 1 and Workout 2 throughout the 12 weeks, with appropriate rest days built in.
Aim for a workout schedule something like this
Equipment You’ll Need
You won’t need a huge amount of equipment for this program. You can get by with the following gear:
Barbell
Weight plates
Dumbbells
Weight bench
Squat rack
Don’t have all the equipment? Our program includes detailed substitution options for every exercise!
Success Stories
“I really like the program and how it helps progressively overload. This is exactly what I needed as a beginner to understand proper form and technique while actually seeing results!”
Mike A
“I’m new to lifting and came on this site to feel confident in ‘A’ plan to start safely lifting. Just reading this has increased my confidence and I’m excited to hit the gym in the morning to get started. Thanks for the simplicity but still the right level of information to stay safe.”
Lizzie F
“I’ve been lifting since I was 14 and can confidently say that this program offers a variety of exercises that have been challenging my body to grow, my muscles to gain mass and overall fat to decrease. I highly recommend trying it out!”
Steve B
Frequently Asked Questions
Is this program suitable for women and men?
Yes! This program is designed for both men and women. The fundamental principles of building strength and muscle are the same regardless of gender. The program can be easily adjusted based on your starting strength level.
Is this program suitable for beginners?
Absolutely! This program is specifically designed for beginners. It starts with manageable weights and gradually increases as your strength improves. The focus on proper form and technique makes it perfect for those new to weight training.
How long should each workout take?
Each workout typically takes about 45-60 minutes to complete, including warm-up sets. The program is designed to be efficient while still providing effective results.
Do I need access to a gym? Can I run this program with a home gym?
While having access to a fully equipped gym is ideal, this program can absolutely be done with a basic home gym setup. As long as you have access to a barbell, weights, dumbbells, a bench, and a squat rack (or alternative), you’ll be able to perform all the exercises. We also provide alternative exercises for those with limited equipment.
