Beginner notes
Today's session
What you're doing right now.
Picked from the weekday. On weekends you get the recovery checklist instead of extra heavy work — beginners grow on rest days too.
Weekly split
Simple rhythm, easy to follow.
Every session has one clear job, so you recover properly while still practising each key movement pattern five days a week.
Workout library
Phase-based exercises.
16-week tracker
Keep the streak visible.
Progression guide
Earn the next weight.
Add weight only when the top of the rep range feels easy with clean form. Reps first, then load — never both at once.
Worked examples
What a jump looks like
| Exercise | Current | Next target | Progress type |
|---|
Abs & recovery
Core work and rest days.
Abs go in every other training day — Monday, Wednesday and Friday. Saturday and Sunday stay fully off.
Abs schedule
Mon · Wed · Fri
Rest days
Saturday & Sunday
| Day | Recommended | Optional | Avoid |
|---|
Recovery rules