3 Days per Week · Gym (PDF)
A structured beginner plan designed for steady progress and repeatability.
This program prioritizes repeatable sessions, controlled progression, and recovery-friendly weekly structure. Avoid adjustments during the first weeks unless a clear barrier exists (pain, equipment limitation, scheduling conflict).
How to use this plan
Follow the plan as written for at least four to six weeks before making changes. Track key lifts and keep progression gradual. A stable plan makes progress measurable.