Beginner full body program, 3 sessions a week
A complete program in three weekly sessions: the exercises, the sets, the reps, and the rule for adding weight. Built for the first year, when almost everything works as long as you stay consistent.
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What we learn building a strength tracker, and what the training itself keeps teaching us. No programs to sell, no miracle method.
Full body or split: choosing for your level
Full body wins for almost every beginner, and a split becomes useful as frequency and volume go up. The real switching criteria, and why the number of sessions matters more than the split itself.
ReadRPE chart: turning effort into a percentage of your max
Enter the reps and RPE your program asks for, read the percentage of your max and the load to put on the bar. Full chart from 1 to 12 reps and RPE 6 to 10, and how to use it without turning every set into arithmetic.
ReadHow many sets per muscle per week
Between 10 and 20 hard sets per muscle per week: that is the range that keeps coming up in research and among coaches. How to count yours, how to spread them out, and when adding more stops helping.
ReadWhen to add weight: one simple rule is enough
Move up one step when you hit the top of your rep range on every set, two sessions in a row, with your technique unchanged. The signals to watch, how much to add, and what to do when it stalls.
ReadPlate calculator: what to load on the bar
Enter your target load, pick your bar, and read the plates to put on each side. Adjustable plate set, closest load when the exact one is impossible, and the table of common loads from 40 to 200 kg.
ReadProgressive overload: the only principle that actually makes you progress
Progressive overload means asking your body for a little more than last time, session after session. The definition, the five levers, the simple rule to apply it, the pace for your level and the mistakes that make it fail.
Read1RM calculator: estimate your max without testing it
Enter a set you did, read your estimated max and the loads to use for any number of reps. Epley and Brzycki formulas, warm-up ramp, and when a real max test is worth it.
ReadProgressive overload starts with remembering
Asking your body for a little more only works if you know what you asked for last time. What to write down after a set, and why memory is not enough.
ReadReps in reserve is a decision, not a feeling
Stopping a set two reps short only helps if you decide it before the set, not after. How to use reps in reserve without turning every session into guesswork.
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