The short version
- Three days a week, e.g. Mon/Wed/Fri. Alternate Workout A and B.
- Finish sets with 2–3 reps left (RPE 7–8).
- When you hit the top of the rep range on all sets, add a little weight.
Workout A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat | 3 × 8–12 | 90 s |
| Dumbbell bench press | 3 × 8–12 | 90 s |
| Inverted row or lat pulldown | 3 × 8–12 | 90 s |
| Hip thrust | 2 × 10–15 | 60 s |
| Plank | 3 × 20–40 s | 45 s |
Workout B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian deadlift | 3 × 8–10 | 90 s |
| Overhead press | 3 × 6–10 | 90 s |
| Dumbbell row | 3 × 8–12 | 90 s |
| Split squat | 2 × 8–10 each | 60 s |
| Farmer’s carry | 3 × 30 m | 60 s |
8-week progression
- Weeks 1–2: learn form with light weights; 2 sets each.
- Weeks 3–6: 3 sets; add weight when all sets reach the top of the range.
- Week 7: keep weights, add a rep where you can.
- Week 8: lighter week (2 sets), then repeat with new starting weights.
Warm up first: how to warm up. Add 150 minutes of walking or cardio a week.
New to exercise or have a health condition? Check with your clinician before starting.
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Questions people ask
How long should a beginner workout take?
About 45–60 minutes including warm-up.
Can I do this at home?
Yes with dumbbells; swap pulldowns for rows.
Sources
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
- Schoenfeld BJ et al. Resistance training frequency and hypertrophy. Sports Med, 2016. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.