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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.

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Structure

Mesocycle 1

7 cycles
day 1
Day 1
day 2
Day 2

Mesocycle 2

7 cycles
day 1
Day 1
day 2
Day 2
day 3
Day 3

Mesocycle 3

7 cycles
day 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 kcal

A 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.

01 · legs

Back squat

Классические приседания со штангой

3x12 · RPE 6

02 · chest

Flat barbell bench press

Жим лежа на горизонтальной скамье

3x12 · RPE 6

03 · triceps

Parallel bar dips

Отжимания на брусьях

4x18 · RPE 9

04 · triceps

Cable triceps rope pushdown

Разгибание рук с канатом в кроссовере

3x15 · RPE 6

05 · calves

Smith machine standing calf raise

Подъем на носки на платформе в Смите

3x23 · RPE 6

06 · core

Decline bench crunch

Скручивания на скамье

2x23 · RPE 6

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