Program Description
When a rep range is given, e.g. (8-12) start at 8 and add 1 or 2 reps per week until you reach the top end of reps (12) Then, restart the following week with 1-2.5kg heavier and repeat the above progression
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedDec 25, 2024 11:57
- Last EditedJun 18, 2025 11:51

Summary
Embark on a transformative 16-week journey with our Beginner Program, designed for those ready to build a solid foundation in fitness. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, complemented by optional cardio sessions to enhance your endurance. Each session focuses on essential movements, ensuring you develop strength and confidence while mastering proper form. Perfect for newcomers, this program paves the way for long-term fitness success!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
5
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 7
6
Plank
2
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
4
Hammer Curl
2
8-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
6
Back Extension
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15-25 mins
RPE 6
Week 1
1 / 16 Weeks
Day 3
1
Cardio (Zone 2)1 Set
15-25 mins
@6
Day 1
1
Goblet Squat3 Sets
6-10 Reps
@7
2
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
@7
3
Leg Extension2 Sets
8-12 Reps
@7
4
Leg Curl2 Sets
8-12 Reps
@7
5
Knee Raise (Captain's Chair)2 Sets
6-10 Reps
@7
6
Plank2 Sets
0.5 mins
@7
Day 2
1
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
@7
2
Lat Pulldown3 Sets
6-10 Reps
@7
3
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@7
4
Hammer Curl2 Sets
8-12 Reps
@7
5
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
@7
6
Back Extension2 Sets
8-12 Reps
@7