Starter Week

A real training week, built with the same method as our full programs: tempo, reps in reserve, an A-B-C structure and a written log. This free strength training program lets you test the system for seven days and judge it for yourself before committing to a full program, with no surprises once you start reading it.

Who is it for?

Ideal for any beginner or intermediate trainee who wants to try the method before choosing a full program, this format requires no commitment or card details. It needs dumbbells and a bench. Three sessions over seven days are enough to get a clear picture of the sheet structure and written tracking used across the whole catalogue of programs.

The method

A single week, designed as a taste rather than a challenge. It installs the fundamental patterns with stable dumbbell variations, clean technique, controlled tempo and a wide safety margin on every exercise. The goal is not to crush a single week, it is to learn how to train with a written plan, tracking columns included, exactly like the paid programs across the catalogue. The three sheets detail every exercise, set by set, from day one to day seven, with nothing left unexplained.

Is one week really enough to judge the method?

Three sessions spread over seven days, in a format close to what the full programs in the catalogue offer week after week.

What equipment should I plan for the starter week?

Dumbbells and a bench cover the three sessions. It is basic gym equipment, nothing specific or costly to gather before you start the week.

What if I am a complete beginner?

The program is designed precisely as an introduction: wide safety margin, stable variations, technique above all else. It is the best starting point before choosing a full program from the catalogue, whatever your goals are.

What the program includes

• 1 week · 3 sessions / week · Beginner to intermediate
• Equipment : dumbbells + bench
• 3 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

• Single week · Starter (days 1 to 7) : Build the fundamental patterns with stable dumbbell variations: clean technique, controlled tempo, wide safety margin. The goal is not to crush one week, it is to learn to train with a written plan.

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.