Fitness Jesus

A free program · beginner

Four weeks of beginner strength

Three sessions a week, five movements, and the patience to add a little at a time.

4 weeks · 3 sessions a week · Dumbbells, a bench, a cable or band

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  1. Week 1

    Learn the shapes

    1. Goblet squat 3×10 · Romanian deadlift 3×10 · Push-up (raised if needed) 3×8 · Row 3×10 · Carry 3×30 m
    2. Same as day one, slower and cleaner
    3. Same again; write down every weight
  2. Week 2

    Own the shapes

    1. All five movements, 3×10, two reps left in the tank
    2. As day one
    3. As day one, add a set of anything that felt easy
  3. Week 3

    Add a little

    1. Add weight to anything that felt easy last week
    2. As day one
    3. As day one
  4. Week 4

    Add again, then back off

    1. Add a little weight
    2. As day one
    3. Lighter session to finish the month: 2 sets of everything

Rest a day between sessions. If something hurts in a sharp or unfamiliar way, stop and see a physiotherapist.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.

fitnessjesus.com/programs/four-week-beginner-strength. Use your browser's Print to save it as a PDF.