Five-minute decision path
Start here: choose your next training step
Direct answer
Start with the number of days you can repeat for the next eight weeks. Choose a simple split, cover the main movement patterns, keep two or three reps in reserve while learning, and add reps before load when technique is still changing.
- New lifter
- Two or three full-body days.
- Some experience
- Three full-body or four upper/lower days.
- First progress check
- After four consistent weeks, not four random sessions.
Step 1: choose days before exercises
| Reliable days | Useful starting structure | Main advantage |
|---|---|---|
| 2 days | Full body A/B | Low missed-session cost |
| 3 days | Full body A/B/C | Frequent practice without long sessions |
| 4 days | Upper/lower | More room for volume and exercise choice |
| 5–6 days | Only after consistency | Shorter sessions, but higher scheduling cost |
Step 2: cover six movement patterns
Use one squat or knee-dominant movement, one hinge, one horizontal push, one horizontal pull, one vertical push or pull, and one carry or trunk exercise. The exercise library gives concise cues and easier substitutions.
Step 3: choose a starting effort
Beginners usually learn more by stopping a set with two or three good repetitions still possible. Record load, repetitions and a short technique note. Failure is a tool, not a requirement for every set.
Step 4: progress one variable at a time
Add a repetition inside the planned range before adding weight. When every work set reaches the top of the range with stable technique, use the smallest practical load increase. See progressive overload and the plate-loading tool.
Step 5: adjust to recovery signals
Ordinary soreness can coexist with training; sharp pain, sudden weakness, chest symptoms or neurological changes require qualified care. Use the rest-day decision tool for non-urgent training choices.