Free printable
Beginner workout plan
Build the habit before you build the muscle.
The beginner plan is about showing up, not showing off. Three full-body sessions a week with simple, safe exercises — squat, push-up, row, plank — that teach your body the movements and build a training habit you can actually keep.
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Build the weekly sessions and the exercises you want, with a live preview.
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Your printable
6 items on this printable. Print it and add a checklist column.
What's inside
A full-body beginner week, laid out session by session.
- Three full-body sessions a week
- Core exercises with easy progressions
- Rest and recovery between sessions
- Warm-up and cool-down built in
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