Beginner

Beginner Gym Strength — Day One

Your first day back in the gym: five movements, light load, clean technique.

45 minutesBarbell, Rack, BenchStrength, Lower Body, Upper Body

Example template workout — replace or edit anytime from the dashboard.

The Session

1. Back Squat
3 sets × 5
Rest 2-3 min
Start with the empty bar. Brace, sit between the hips, stand tall.
Make it work for you: Goblet squat if the bar feels unstable.
2. Bench Press
3 sets × 5
Rest 2-3 min
Shoulder blades tucked, bar to the lower chest, press over the shoulders.
Make it work for you: Dumbbell press.
3. Barbell Row
3 sets × 8
Rest 90s
Flat back, pull the bar to the belt line, control the way down.
Make it work for you: Chest-supported dumbbell row.
4. Romanian Deadlift
2 sets × 8
Rest 90s
Push the hips back, bar close to the legs, stop when the hamstrings tighten.
Make it work for you: Dumbbells.
5. Farmer Carry
3 sets × 40 yards
Rest 60s
Tall posture, heavy but controlled, no leaning.
Make it work for you: Use one dumbbell per hand at any weight.

Train Safe

Example template workout. Leave two reps in reserve on every set for the first two weeks. This is general information, not medical advice — talk to a doctor before starting a new training program.

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