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Your Strength Starter Plan
Start with Day A this week. Don’t rush progression. Consistency matters more than intensity.
Day A
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Squat (Barbell or Goblet) — 3×5-8
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Bench Press (Barbell or Dumbbell) — 3×5-8
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Lat Pulldown — 3×10-12
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Hanging or Captain’s Chair Knee Raise — 3×10-12 ​
Day B
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Reverse Lunge (Barbell or Dumbbell) — 3×6-8/side
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​Overhead Press (Barbell or Dumbbell) — 3×5-8
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Chin-Ups or Assisted Chin-Ups — 3×6-10
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Side-Plank — 3x30-45s each side
Day C
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Deadlift (Barbell or Trap Bar) — 3×5
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Incline Press (Barbell or Dumbbell) — 3×8
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Hip Thrust — 3×8-10
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Seated Row — 3×10-12
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Plank — 3×30-45s
How to Progress
(Read This)
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Run this plan week after week. Please don't change it. This plan can be followed for a long time.
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Add load to an exercise when you achieve the sets and reps with good form — add 5 lbs. (2.5 kg) at a time.
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If a lift looks sloppy, hold the weight until you can clean up the form.
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Missed sessions don’t break the plan — continue,
* Progress comes from sticking to the plan, not switching.