01 · legs
Back squat
3x12 · RPE 6
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build_muscle · strength · beginner
Beginner Foundations
by Andrey Skoromny
A 21-week progression for new lifters. Three mesocycles build from twice-a-week full-body sessions to a six-day split, with progressive overload from RPE 6 to RPE 9.
Structure
Mesocycle 1
7 cyclesday 1
Day 1
day 2
Day 2
Mesocycle 2
7 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
Mesocycle 3
7 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
Sample session
6 exercises · 48 min · ~240 kcalA peek inside Day 1 of Beginner Foundations. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · chest
Flat barbell bench press
3x12 · RPE 6
03 · triceps
Parallel bar dips
4x18 · RPE 9
04 · triceps
Cable triceps rope pushdown
3x15 · RPE 6
05 · calves
Smith machine standing calf raise
3x23 · RPE 6
06 · core
Decline bench crunch
2x23 · RPE 6
ready when you are
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