A 3-day full-body strength routine designed for total beginners. Builds foundational strength, movement quality, and habit consistency over 4 weeks.
7 days planned. Click any item to see the full demo or recipe.
WorkoutNo-equipment bodyweight routine you can do anywhere. 4 sessions per week, progressively increases volume.
WorkoutDaily core finisher to build a strong, defined midsection. 5 sessions per week, ~12 minutes each.
WorkoutTargeted glute hypertrophy program. 4 sessions per week pairing heavy compounds with isolation and band finishers.