6-Week Beginner General Fitness Foundation

This program utilizes a Full Body frequency (3x/week) to maximize motor learning for beginners. Phase 1 focuses on movement quality and connective tissue adaptation with higher volume and lower intensity. Phase 2 introduces slightly higher intensity and lower volume to drive strength adaptations. All sessions follow a linear periodization model.

Preview / Week 1

Phase 1: Motor Control & Accumulation

Movement quality, stability, and hypertrophy

3 weeks

Full Body A

6 exercises

dumbbell supported squat
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell bench press
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell one arm bent-over row
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell one arm shoulder press
2 sets | 10-12 reps | 60s rest | RPE 6
band horizontal pallof press
3 sets | 30s hold reps | 45s rest | RPE 7
band side triceps extension
2 sets | 15-20 reps | 45s rest | RPE 7

Full Body B

6 exercises

dumbbell single leg split squat
3 sets | 10-12 reps | 60s rest | RPE 6
dumbbell incline row
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell close-grip press
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell lying external shoulder rotation
2 sets | 15 reps | 45s rest | RPE 5
band bicycle crunch
3 sets | 12-15 per side reps | 45s rest | RPE 7
dumbbell burpee
3 sets | 8-10 reps | 90s rest | RPE 7

Full Body C

6 exercises

band one arm single leg split squat
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell one arm decline chest press
3 sets | 12-15 reps | 60s rest | RPE 6
band one arm standing low row
3 sets | 15 reps | 60s rest | RPE 6
dumbbell single arm overhead carry
3 sets | 30s walk reps | 60s rest | RPE 7
dumbbell side bend
3 sets | 12-15 reps | 45s rest | RPE 6
dumbbell lying one arm supinated triceps extension
2 sets | 12-15 reps | 45s rest | RPE 7

6-Week Beginner General Fitness Foundation

Week 1 at a glance.

Phase 1: Motor Control & Accumulation

Full Body A

Full Body B

Full Body C

The rest of the program stays together.