Training Guides
Building a Beginner Full-Body Template
Three days a week, six movements, steady progress.
Marcus Hale
Strength coach and co-founder. Loves compound lifts and transparent labels.
The template
Squat pattern, hinge, horizontal push, horizontal pull, vertical push or pull, and a core finisher. Three days per week with at least one rest day between sessions.
Sets and reps
Start with 3 sets of 6–10 on main lifts. Leave 1–2 reps in reserve. Add weight when the top of the range feels solid.
Progress over perfection
Consistency for 12 weeks beats a "perfect" program you abandon after week two.