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Beginner$10

Beginner Foundations Bundle

Day one to month three — technique, habit, and your first real strength gains.

Three sessions a week, the six lifts that matter, and a nutrition framework you can sustain without weighing food. Built for someone who has never lifted seriously before.

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Training framework

Three phases, twelve weeks.

Learn (Weeks 1-4)

Movement patterns, light loads, technique

Apply (Weeks 5-8)

Linear progression, intro to volume

Confirm (Weeks 9-12)

Heavier sets, deload, retest

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Full Body A

Squat + push

  • Goblet Squat

    3 × 8

  • DB Bench Press

    3 × 8

  • DB Row (each arm)

    3 × 8

  • Romanian Deadlift (light DB)

    3 × 10

  • Plank

    3 × 20s

1 · Wed

Full Body B

Hinge + press

  • Trap-bar Deadlift (light)

    3 × 6

  • Seated DB Shoulder Press

    3 × 10

  • Lat Pulldown

    3 × 10

  • Walking Lunge

    3 × 8 per leg

  • Dead Bug

    3 × 8 per side

1 · Fri

Full Body C

Variety + conditioning

  • Goblet Squat

    3 × 10

  • Push-up

    3 × max-2

  • Chest-supported Row

    3 × 10

  • Glute Bridge

    3 × 12

  • Brisk Walk

    20 min

Progression

How loads evolve over 12 weeks

Learn · 1-4

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Same loads, focus on technique, finish 2-3 reps short

Intensity cue

RPE 6 — every rep clean

Apply · 5-8

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Add 5 lb when all sets feel easy, otherwise repeat

Intensity cue

RPE 7 — controlled progression

Confirm · 9-12

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Heavier sets at 8 reps, deload week 11, retest week 12

Intensity cue

RPE 8 on retest only

Equipment

What you'll need

Warm-up

  • 5 min brisk walk or marching in place
  • World's greatest stretch · 5 per side
  • Glute bridges · 12 reps
  • Arm circles + scap push-ups · 10 each
  • Bodyweight squat to stand · 10 reps

Cool-down

  • 3 min easy walk to bring HR down
  • 90/90 hip stretch · 60s per side
  • Doorway pec stretch · 45s per side
  • Box breathing · 6 rounds (4-4-4-4)

Equipment

Dumbbells (adjustable or pair set)Bench or sturdy surfaceResistance bandYoga matPull-up bar (optional)

Nutrition framework

Beginner Nutrition System

Style
Habit-first nutrition
Protein target
0.8 g per lb bodyweight
Calorie bias
At maintenance

No tracking required. Plate-based portion guide.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Ingredients

  • · 5 egg whites + 2 whole eggs
  • · 1/2 cup black beans (rinsed)
  • · 1/4 cup salsa · 2 tbsp shredded cheese
  • · 1 small whole-grain tortilla
  • · Cilantro · hot sauce to taste

Method

  1. 01Warm beans in a non-stick pan.
  2. 02Pour in beaten eggs, scramble 2-3 min.
  3. 03Fold in salsa + cheese until just melted.
  4. 04Spoon onto warm tortilla, top with cilantro.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 6 oz salmon fillet
  • · 1 medium sweet potato
  • · 2 cups broccoli florets
  • · 1 tbsp honey · 1 tbsp soy sauce · 1 clove garlic
  • · 1 tsp olive oil · sesame seeds

Method

  1. 01Roast cubed sweet potato 20 min at 425°F.
  2. 02Whisk honey, soy, minced garlic; brush onto salmon.
  3. 03Pan-sear salmon skin-down 4 min, flip 2 min.
  4. 04Steam broccoli, plate everything, sprinkle sesame.

Ingredients

  • · 1 cup low-fat cottage cheese
  • · 1/2 cup mixed berries
  • · 1 tbsp slivered almonds
  • · Pinch cinnamon

Method

  1. 01Spoon cottage cheese into a bowl.
  2. 02Top with berries, almonds, cinnamon.
  3. 03Eat immediately or pack for later.

Ingredients

  • · 1 scoop whey protein
  • · 1 banana
  • · 1 tbsp natural peanut butter
  • · 1 cup unsweetened almond milk
  • · Ice · cinnamon

Method

  1. 01Drop everything in the blender.
  2. 02Blend 30s until smooth.
  3. 03Pour, dust cinnamon, drink within 30 min of training.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins

Carbs

Vegetables

Healthy fats

Pantry

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