Strength 101
Foundational 3-day beginner strength plan. Each day trains a squat, hinge, push, pull, and core pattern with simple, safe progressions. Rest 60–90s between sets, use controlled tempo, and leave 1–2 reps in reserve.
Routines
Day 3 — Strength 101 C
Beginner
Hip-dominant day with lunges, vertical pulls, and core stability.
Kettlebell Deadlift
3 sets8 reps75s restForward Lunge
3 sets8 reps75s restAssisted Pull up
3 sets8 reps75s restDumbbell Standing Lateral Raise
3 sets12 reps60s restGlute Bridge Two Legs on Floor
3 sets12 reps60s restBird Dog
3 sets12 reps45s restSide Plank
3 sets30 reps45s rest
Day 1 — Strength 101 A
Beginner
Intro day with goblet squats, incline push-ups, and rows. Move well before moving heavy.
Dumbbell Goblet Squat
3 sets8 reps75s restIncline Push-up (on bench)
3 sets10 reps60s restKettlebell Deadlift
3 sets8 reps75s restDumbbell One Arm Row (rack support)
3 sets10 reps60s restDumbbell Standing Overhead Press
3 sets8 reps75s restDead Bug
3 sets10 reps45s rest
Day 2 — Strength 101 B
Beginner
Bench and pull emphasis. Keep 1–2 reps in reserve. Focus on solid positions.
Dumbbell Bench Press
3 sets8 reps75s restCable Wide Grip Lat Pulldown
3 sets10 reps75s restDumbbell Romanian Deadlift
3 sets10 reps75s restDumbbell Split Squat
3 sets8 reps75s restCable Standing Face Pull (with rope)
3 sets12 reps60s restCable Half Kneeling Pallof Press
3 sets12 reps60s rest
