1
Weeks 1–2
Movement patterns and a plan
Set a two or three day schedule, learn the squat with light load, and start writing every set down from the first session.
Beginner pathway
The first twelve weeks of training
An order of operations for someone starting from scratch. Advance a stage when the current one has become unremarkable, not when a set number of weeks has passed.
5 stages12 guides available
2
Weeks 2–4
The hinge and the warm-up
Rehearse the hip hinge until it happens without thinking, and build a short warm-up that matches whatever the day loads.
3
Weeks 4–6
Upper body and range
Balance pressing with pulling from the first month, and add a short daily circuit for hips, shoulders and ankles.
4
Weeks 6–9
Adding the engine
Introduce one easy aerobic session and one interval session per week, then protect the sleep that makes both repeatable.
5
Weeks 9–12
Progress and sustain
Move to a structured progression, review the log monthly, plan the first light week, and settle the eating pattern around it.
Where to next
Browse by category
Once the pathway feels comfortable, work through a single category end to end.
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