MACRO—01MACROCYCLE

Foundations — 12-Week Beginner Base

Three full-body sessions a week for twelve weeks. Learn the six main lifts, build a repeatable habit, and finish able to load them properly.

GOAL
General Fitness
LEVEL
Beginner
LENGTH
12 weeks
SESSIONS
3 per week

This is a first structured block for someone new to lifting or returning after years away. Three full-body sessions rotate through squat, hinge, push, pull, split stance and carry, so every pattern is trained at least twice a week without any single session being long. The first four weeks are about technique and turning up, not load — you will finish sets feeling like you could do three or four more. Weeks 5 to 8 add working sets and start pushing load, week 9 backs off, and the last three weeks bring the first real top sets of the plan. Walking days between sessions are part of the programme, not filler.

WHO IT'S FOR
BEFORE YOU START
EQUIPMENT
BarbellDumbbellBenchPull-up barMatKettlebell
Movement QualityWeeks 1–4

Learn the patterns and establish the three-session rhythm. Load is a teaching tool here, not the point.

  1. MondayBeginner Full Body A — Squat and PushFilm the squat from the side on your last set and watch it back.Strength · 45 min
  2. TuesdayEasy 30 min walk
  3. WednesdayBeginner Full Body B — Hinge and OverheadKeep the hinge light until the back angle holds for all 8 reps.Strength · 45 min
  4. ThursdayEasy 30 min walk
  5. FridayBeginner Full Body C — Split Stance and CarryStrength · 45 min
  6. SaturdayEasy 45 min walk, hike or bike
  7. SundayRest

PROGRESSIONThree sets of 8 on every main lift, stopping 4 reps short of failure. Add load only when all three sets of 8 are clean and unhurried — typically 2.5 kg on lower-body lifts and 1 to 2 kg on upper-body lifts, once per week at most.

Building VolumeWeeks 5–8

Add a fourth working set and start finishing sets closer to genuine effort. This is where most of the block's total work is done.

  1. MondayBeginner Full Body A — Squat and PushFourth set added to squat and press.Strength · 45 min
  2. TuesdayEasy 30 min walk
  3. WednesdayBeginner Full Body B — Hinge and OverheadStrength · 45 min
  4. ThursdayFull Body MobilityNot a session — 30 minutes to keep hips and shoulders moving between lifting days.Mobility · 30 min
  5. FridayBeginner Full Body C — Split Stance and CarryCarries: add distance before you add load.Strength · 45 min
  6. SaturdayEasy 45 min walk, hike or bike
  7. SundayRest

PROGRESSIONFour sets of 8 on the two main lifts of each session, three sets on accessories. Add 2.5 kg to lower-body lifts every week and 1 to 2 kg to upper-body lifts every second week. Last set should end 2 reps short of failure by week 8. If a week is missed, repeat it rather than jumping ahead.

DeloadWeek 9

Shed accumulated fatigue before the heaviest weeks of the plan. Nothing here should feel hard.

  1. MondayDeload Week SessionMobility · 40 min
  2. TuesdayEasy 30 min walk
  3. WednesdayFull Body MobilityMobility · 30 min
  4. ThursdayRest
  5. FridayDeload Week SessionSame loads as Monday. Stop early if it feels heavy.Mobility · 40 min
  6. SaturdayEasy 45 min walk
  7. SundayRest

PROGRESSIONTwo sets of 5 on the main lifts at 60 percent of your week 8 load. No accessories, no carries, no sets to effort. Do not add weight anywhere this week.

First Heavy SetsWeeks 10–12

Take the patterns you have learned into a heavier rep range so week 12 gives an honest number to build the next block on.

  1. MondayBeginner Full Body A — Squat and PushTop set of 5, then two sets of 8.Strength · 45 min
  2. TuesdayEasy 30 min walk
  3. WednesdayBeginner Full Body B — Hinge and OverheadTop set of 5 on the hinge only. Overhead work stays at 8s.Strength · 45 min
  4. ThursdayEasy 30 min walk
  5. FridayBeginner Full Body C — Split Stance and CarryKeep this one moderate — it is the recovery session of the week now.Strength · 45 min
  6. SaturdayEasy 45 min walk, hike or bike
  7. SundayRest

PROGRESSIONOne top set of 5 followed by two back-off sets of 8 on the main lifts. Add 2.5 kg to the top set each week. Week 12 is the test week — take the squat, hinge and press to a genuine 5-rep max on the day, one attempt each.

PROGRESSION RULES
WHAT WE MEASURE

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