Built Strong: Beginner Blueprint

This 12-week Beginner Track is designed to establish foundational strength, build confidence with key movement patterns, and improve overall conditioning. Ideal for individuals new to strength training or returning after a long break, the program focuses on developing proper motor-unit recruitment, technique, and work capacity in a progressive, approachable format. Frequency: 3 days per week (e.g., Monday/Wednesday/Friday) split into Upper - Lower - Full Body workouts Progression: Increase repetitions or load when exercises feel easier (RPE drops below 6) Duration: 12 weeks, divided into three progressive 4-week phases Focus Areas: Lower body, upper body, core stability, and conditioning Key Features: RPE-Based Progression: Training is guided by Rated Perceived Exertion (RPE) to safely and gradually increase intensity while prioritizing form and control. Balanced Full-Body Training: Each week includes lower, upper and fully body splits, core stability work, and short, scalable conditioning circuits. Progressive Phases: Every four weeks, exercise difficulty, volume, and/or intensity increase to support ongoing adaptation and skill development. Functional, Accessible Movements: Exercises rely on dumbbells, bodyweight, and basic gym equipment, making the program adaptable to most gym set ups. Program Goals: Improve coordination and neuromuscular control Build base strength and muscular endurance Develop consistent exercise habits and movement confidence Enhance overall conditioning and work capacity This beginner-friendly program bridges the gap between inactivity and more advanced strength training programs by emphasizing foundational movements and gradual, sustainable progression.