Your First Eight Weeks

Five moves. Learn them, don't load them.

1. 1
   Barbell Back Squat 3×8-10

   Goblet squat. Learn the depth before you learn the weight.

   or 8 other ways to do it

2. 2
   Barbell Bench Press 3×8-10

   Dumbbells. Easier to bail out of than a barbell.

   or 6 other ways to do it

3. 3
   Barbell Row 3×10-12

   Machine or cable. Pull, pause, release slow.

   or 10 other ways to do it

4. 4
   Barbell Glute Bridge 3×12-15

   Yes, it looks easy. Do it anyway.

   or 5 other ways to do it

5. 5
   Weighted Plank 3×30s

   Thirty seconds is plenty on week one.

   or 4 other ways to do it

Hinge, press, pull. The other half.

1. 1
   Barbell Romanian Deadlift 3×8-10

   Dumbbell RDL. Hips back, not knees forward.

   or 6 other ways to do it

2. 2
   Standing Barbell Overhead Press 3×8-10

   Seated with dumbbells so the low back stays out of it.

   or 7 other ways to do it

3. 3
   Lat Pulldown 3×AMRAP

   Assisted machine or a band. Full hang every rep.

   or 7 other ways to do it

4. 4
   Leg Press 3×10-12

   Feet shoulder width, mid-platform.

   or 4 other ways to do it

5. 5
   Cable Crunch 3×12-15

   Slow up, slower down.

   or 5 other ways to do it

Single legs, incline press, and a carry.

1. 1
   Dumbbell Bulgarian Split Squat 3×8 each

   Hold a rack for balance if you need to. That's allowed.

   or 4 other ways to do it

2. 2
   Incline Barbell Press 3×8-10

   30 degrees. Dumbbells.

   or 6 other ways to do it

3. 3
   Barbell Row 3×10-12

   Match your press volume. Always.

   or 10 other ways to do it

4. 4
   Lying Leg Curl 3×10-12

   First time your hamstrings work on their own.

   or 5 other ways to do it

5. 5
   Farmer's Walk 3×30m

   Two dumbbells, walk tall, don't rush.

   or 8 other ways to do it

6. 6
   Weighted Plank 3×40s

   Ten seconds better than Monday.

   or 4 other ways to do it