The Beginner Blueprint
Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
Full Body A
Muscles worked: Quads, Chest, Lats, Front delts, Rear delts, Abs
- Dumbbell Goblet Squat3 sets × 10
- Push-Up Bodyweight3 sets × 10
- Lat Pull Down Normal Grip3 sets × 10
- Dumbbell Seated Shoulder Press3 sets × 10
- Resistance Band Face Pull3 sets × 15
- Plank on Elbows3 sets × 30s
- Briskly Walking1 sets × 20min
Full Body B
Muscles worked: Quads, Chest, Upper back, Biceps, Calves
- Leg Press Machine Normal Stance3 sets × 12
- Dumbbell Bench Press3 sets × 10
- Cable Seated Row3 sets × 10
- Dumbbell Curls2 sets × 12
- Bodyweight Standing Calf Raise4 sets × 15-20
Full Body C
Muscles worked: Hamstrings, Chest, Lats, Side delts, Abs, Quads
- Barbell Romanian Deadlift3 sets × 10
- Dumbbell Incline Bench Press3 sets × 10
- Pull-Up Normal Grip3 sets × 6
- Lateral Raises Dumbbell3 sets × 12
- Abdominal Crunches3 sets × 15
- Briskly Walking1 sets × 25min
The Beginner Blueprint FAQ
Who is the The Beginner Blueprint program for?
The Beginner Blueprint is written for beginner lifters and runs 3 training days per week. Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
How many days a week is the The Beginner Blueprint?
3 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the The Beginner Blueprint free?
Yes — The Beginner Blueprint is completely free to follow. You can also track your sets and reps against it in the workout logger.
Related programs
Old School 5x5
3 days / week · Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
Bodyweight Mass Builder
3 days / week · Real muscle from nothing but your bodyweight and a band. Three full body sessions built on dips, pull-ups and squats, progressed by adding reps and slowing the negatives.
Living Room Lean Circuit
4 days / week · Keeps the muscle and burns the rest, with no equipment to buy. Dense bodyweight sessions with a short conditioning finisher, and the leg day left heavy so nothing eats its recovery.
No Gym Fat Burner
4 days / week · A four day home plan that burns calories on purpose. Bodyweight strength holds the muscle, bodyweight intervals raise the burn, and a long easy walk keeps it all repeatable.
Home Glute Sculpt
4 days / week · Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
Bodyweight Strong
3 days / week · Honest strength from the hardest bodyweight moves, no plates required. Low reps on dips, pull-ups and split squats, progressed by moving to tougher variations rather than more weight.
Free, open and shared for everyone.