Complete Beginner

You have never set foot in a gym, or you walked in once and walked back out without knowing what to touch. This program is made for that. Six weeks, three sessions a week, to learn the six movements the whole of strength training is built on, and to build the habit of going. Nothing else. You start on guided machines that leave you no choice of path, and you move to free weights in the second half of the block.

What the program includes

• 6 weeks · 3 sessions / week · Complete beginner
• Equipment : gym
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · The machines (weeks 1 to 3) : Everything is done on guided machines: the path is fixed, you have no balance to manage and no bar to catch. All your attention goes into the seat setting, the range and the feel of the muscle. Light loads, and no apology for it.
• Phase 2 · The free weights (weeks 4 to 6) : Same six patterns, same movement families, but the tool changes: dumbbells and the Smith bar replace the machines in part A. You now hold the path yourself, so the loads deliberately start low again.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.