Anonymous
WorkoutUpper/Lower Split for Intermediates (4 Days)
Read postA 4-day upper/lower split for intermediate lifters who want more volume without living in the gym.
A simple 3-day full body beginner program focused on basic compound lifts, safe technique, and sustainable progress.
Anonymous
Published Nov 27, 2025
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This plan is designed for true beginners who want to start strength training without spending 6 days per week in the gym. It focuses on mastering a few key movements and building consistency.
\nYou train three days per week (for example Monday, Wednesday, Friday). Each day is a full body session with squat, hinge, push, pull, and core work.
\nStart with a weight you can lift for 2–3 sets of 8–10 reps with solid form. When you can comfortably complete all sets with 2–3 reps left in the tank, increase the weight slightly.
\nKeep rest periods between 60–120 seconds, move with control, and focus on learning the technique before chasing heavier loads.
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