Session A
Free training resource
Your first two gym sessions, already planned.
A clear, general two-day full-body programme for beginners who want to stop guessing, train consistently and know how to progress.
Get the free programme2-day structureBeginner programme
Session B
Full body
Complete both sessions each week with at least one day between them.
A clear starting structure
Know what you are doing before you enter the gym.
The resource combines the plan itself with the guidance needed to repeat it and make sensible progress.
Two practical full-body sessions
A defined Session A and Session B for the week.
Effort targets explained
Sets, rep ranges and reps in reserve are explained.
A progression rule to repeat
Learn when to build reps and when to increase weight.
Inside the programme
Two sessions. One repeatable starting week.
The complete exercise list and exact prescription live inside the programme.
Session A01
Full-body session
Learn the squat and hinge patterns before completing the remaining work with controlled, repeatable reps.
- Sets
- Working prescription
- Rep range
- Target for each set
- Effort
- Reps in reserve
- Progress
- What to repeat next
Session B02
Full-body session
Stable lower-body work, then more upper-body dumbbell and cable practice.
- Sets
- Working prescription
- Rep range
- Target for each set
- Effort
- Reps in reserve
- Progress
- What to repeat next
How to use it
The first two weeks are for learning, not proving anything.
Complete Session A and Session B each week with at least one day between them. Use the opening sessions to learn each setup, record your weights and find controlled starting loads.
Open both sessions
See the full week before your first visit and watch demonstrations for unfamiliar exercises.
Follow the stated targets
Use the sets, rep ranges, rest guidance and reps-in-reserve target shown in the programme.
Repeat, then progress
Build towards the top of the range with control before moving to the next practical weight.
Useful context
A general programme with a clear boundary.
This is a general educational programme and not individual medical or exercise prescription.
If you have an injury, medical condition, are pregnant, or are unsure whether this programme is suitable, speak to an appropriate healthcare professional before beginning.
Stop training and seek advice if you experience sharp pain, chest pain, dizziness or unusual shortness of breath.
FREE TRAINING RESOURCE
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