Beginners improve fastest when training is simple, repeatable and measurable. This three-day plan focuses on squat, press, hinge, pull and loaded carry patterns.
Weekly structure
Train on non-consecutive days. Begin with manageable loads and add weight only when technique remains controlled.
The sessions
Each workout combines one primary strength lift, two supporting movements and a short conditioning finisher.
Progress safely
Leave one to three good repetitions in reserve, record every set and prioritise sleep and protein.