The 3-Day / 6-Week Beginner Strength & Size Training Program is a structured, entry-level training plan designed to help new lifters build a strong foundation of strength and muscle in a safe, sustainable way.
This program is ideal for those new to lifting or returning to the gym after time away. It emphasizes proper movement patterns, manageable training volume, and gradual progression to help you develop confidence and consistency over six structured weeks.
If you want a clear, beginner-friendly program that removes confusion and supports long-term progress, this program is the perfect starting point.
✓ Beginners new to strength training✓ Lifters returning after time away from the gym✓ Those training 3 days per week✓ Anyone looking to build a strong fitness foundation𐤕 Not designed for advanced or experienced lifters
Each workout includes:
✓ Fundamental compound movements to build strength✓ Simple accessory exercises to support muscle development✓ Controlled volume and intensity to promote recovery
This beginner strength and size program follows a 3-day training split designed to allow full recovery between sessions while reinforcing proper technique and consistency.
The program uses progressive overload in a beginner-appropriate format, ensuring steady improvements in strength, muscle endurance, and overall fitness throughout the 6-week training cycle.
Every workout is straightforward, intentional, and designed to help you build confidence in the gym.
➡ Legs (Quads, Glutes, Hamstrings, Calves)➡ Rest➡ Push (Chest, Shoulders, Triceps)➡ Rest➡ Pull (Back, Biceps)➡ Rest➡ Rest
This structure provides ample recovery while keeping training consistent and sustainable.
➡ Complete 6-week beginner training program➡ 3 structured workouts per week➡ Clear exercise selection and progression guidance➡ Digital delivery with instant access
Delivered immediately after purchaseYour program will be sent to your email as soon as checkout is complete.(Please check spam or junk folders if it doesn’t appear right away.)
