New to the gym or getting back into it?

Your week, kept simple.

Three full-body workouts—A, B, and C—on separate days, with a rest day between them. Allow about 45 minutes per session. Repeat familiar movements as you practice and progress over eight weeks.

What’s included.

• All eight weeks written out in easy-to-read workout tables.
• Sets, reps, rest guidance, and space to record your weights and results.
• Basic movements including dumbbell bench press, squats, rows, and push-ups, with easier options when needed.
• Optional substitute exercises for each workout.
• Simple progression reminders and a plain-language movement and training glossary.

What you’ll need.

Access to a gym with dumbbells, a bench, a barbell and squat rack, and common cable or resistance machines. Substitute options help you adjust when equipment is unavailable.

Start at your level.

Begin with manageable weights and follow the program’s weekly guidance. Practice the movements, track your progress, and build confidence one session at a time.