Strong in 30

Beginner programme

One workout. Three times a week.

Repeat the same eight exercises on three non-consecutive days. Familiarity makes technique easier to learn and progress easier to measure.

New to the gym? Learn why these movements cover the whole body.

Weekly rhythm

Full Body

The letters track the week. The core exercises stay the same.

MondaySession A
WednesdaySession B
FridaySession C
Start workout

01

First-workout rule

One working set per exercise. Eight exercises means eight working sets total. Even if you feel capable of more, finish there so you can learn without creating unnecessary soreness.

02

Workout 2

Use two sets for leg press, hamstring curl, chest press, pulldown and row. Keep the other exercises at one set if recovery was normal.

03+

Workout 3 onward

Move towards two working sets per exercise. A third set becomes optional later; it is never the automatic beginner prescription.

The eight exercises

8 x 8-12

Learn a few movements. Repeat them. Record them. Gradually improve them.

Leg press

1-3 sets x 8-12 repetitions

Rest approximately 120 seconds.

You should mainly feel: The front of your thighs and your glutes.

You may also feel: The effort should stay in the lower body, not the lower back.

How

  • Use a comfortable stance.
  • Lower until you can keep control.
  • Do not chase absolute failure here.

Leg extension

1-3 sets x 8-12 repetitions

Rest approximately 75 seconds.

You should mainly feel: The front of your thighs.

You may also feel: You should not feel sharp pain around the knee.

How

  • Align your knee with the machine joint.
  • Straighten the knee smoothly.
  • Lower the weight under control.

Hamstring curl

1-3 sets x 8-12 repetitions

Rest approximately 90 seconds.

You should mainly feel: The back of your thighs.

You may also feel: Choose seated or lying according to comfort and availability.

How

  • Line the machine joint with your knee.
  • Curl smoothly.
  • Control the return.

Machine chest press

1-3 sets x 8-12 repetitions

Rest approximately 105 seconds.

You should mainly feel: Your chest.

You may also feel: The front of your shoulders and your triceps.

How

  • Keep your upper back against the pad.
  • Lower the handles under control.
  • Stop if your shoulders become painful.

Pec deck

1-3 sets x 8-12 repetitions

Rest approximately 75 seconds.

You should mainly feel: Your chest.

You may also feel: A little work in the front shoulders is normal.

How

  • Keep your back against the pad.
  • Bring the arms together smoothly.
  • Return under control without forcing the stretch.

Machine pulldown

1-3 sets x 8-12 repetitions

Rest approximately 105 seconds.

You should mainly feel: Your back and the muscles around the sides of your torso.

You may also feel: Your biceps and forearms.

How

  • Start tall and pull the elbows down.
  • Bring the handle towards the upper chest.
  • Control the return without shrugging.

Chest-supported row

1-3 sets x 8-12 repetitions

Rest approximately 105 seconds.

You should mainly feel: The middle and upper back.

You may also feel: The rear shoulders and biceps.

How

  • Keep your chest against the support.
  • Pull elbows back without jerking.
  • Pause briefly when the handles reach you.

Lateral raise

1-3 sets x 8-12 repetitions

Rest approximately 75 seconds.

You should mainly feel: The sides of your shoulders.

You may also feel: A little work around the upper back is normal.

How

  • Raise the arms to the side with control.
  • Keep the movement smooth.
  • Use a load you do not need to swing.
Weeks 1-2

Learn

Use light, comfortable weights and record settings.

Weeks 3-4

Practise

Repeat the same exercises and begin adding repetitions.

Weeks 5-6

Train

Use challenging but controlled weights and follow the progression rules.