Run a 3 day full body routine built on squat, hinge, press, and pull, adding a little weight each week.
As a beginner, train full body 3 days a week on non consecutive days like Monday, Wednesday, Friday. Each session hit one squat pattern, one hinge, one horizontal push, one horizontal pull, one vertical push, and one vertical pull, roughly 3 sets of 6 to 10 reps each. Add a small amount of weight or a rep whenever you hit the top of the range with good form.
Squat or leg press, Romanian deadlift, bench or dumbbell press, row, overhead press, and lat pulldown or chin covers every major muscle. Two exposures per movement per week beats a bro split for a beginner because frequency drives skill and growth.
Three working sets per exercise gives you around 6 to 9 hard sets per muscle per week, plenty to grow while learning form. Rest 2 to 3 minutes on compounds so strength is not limited by being winded.
Beginners can add weight almost every week early on. When you hit the top of your rep range on all sets, bump the load 2.5 to 5 kg next time. SUUPR can auto suggest that next weight from your logged sets.
Run a 3 day full body routine built on squat, hinge, press, and pull, adding a little weight each week.
