Program Description
Beginning Strength
Program Overview
- LevelBeginner
- GoalPowerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 04, 2024 03:01
- Last EditedMay 08, 2024 02:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
2
Squat (Barbell)
4
6 reps
RPE 8.5
3
Pull-Up (Band)
4
6 reps
RPE 8.5
4
Band Pull Apart
4
15 reps
RPE 6
6
Overhead Press (Barbell)
4
10 reps
RPE 6
7
Sit Up
4
12 reps
RPE 6
8
Front Carry
7
10 reps
RPE 6.5
9
Russian Twist
7
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Push Up
4
10 reps
RPE 6
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bent Over Row (Barbell)
4
12 reps
RPE 6
7
Lying Leg Raise
4
15 reps
RPE 6
9
Farmer's Walk (Weighted)
4
10 reps
RPE 6
10
Walking Lunge
4
16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 7
RPE 9
3
Inverted Row
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
6
Sit Up
4
10 reps
RPE 6.5
7
Farmer's Walk (Weighted)
7
10 reps
RPE 7
8
Dips Between Chairs
7
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
2
Deadlift (Barbell)4 Sets
6 Reps
@7
3
Push Up4 Sets
10 Reps
@6
5
Bench Press (Barbell)4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)4 Sets
12 Reps
@6
7
Lying Leg Raise4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)4 Sets
10 Reps
@6
10
Walking Lunge4 Sets
16 Reps
@7
Day 1
2
Squat (Barbell)4 Sets
6 Reps
@8.5
3
Pull-Up (Band)4 Sets
6 Reps
@8.5
4
Band Pull Apart4 Sets
15 Reps
@6
6
Overhead Press (Barbell)4 Sets
10 Reps
@6
7
Sit Up4 Sets
12 Reps
@6
8
Front Carry7 Sets
10 Reps
@6.5
9
Russian Twist7 Sets
10 Reps
@6.5
Day 3
2
Bench Press (Barbell)3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)4 Sets
12 Reps
@6
6
Sit Up4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)7 Sets
10 Reps
@7
8
Dips Between Chairs7 Sets
10 Reps
@6