Beginner Workouts
Structured programs designed for those new to strength training. Build a foundation with proper form and progressive volume.
Training Tips
- Focus on form before adding weight
- Start with 3 days per week
- Rest at least 48 hours between sessions
- Track your progress from day one
15 Beginner Programs
Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Runner's Strength Foundation
An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Tennis Shoulder Rehab
A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.
Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
StrongLifts-Style 5×5 Strength
Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.
Full Body Fundamentals
The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.
Calisthenics Athlete
Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.
Football Youth Development
Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.
Dumbbell Only Mass Builder
Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.
GZCLP-Style Tier-Based Strength
8-week tier-based strength block inspired by GZCLP — heavy compound (T1), volume (T2), and accessory (T3) work layered for balanced progress.
Starting Strength-Style Linear Progression
Novice 8-week linear-progression strength block, inspired by Mark Rippetoe's Starting Strength. Master the fundamental compound lifts and build serious strength one session at a time.
Tennis Beginner Foundation
Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.
Golf Mobility & Strength
An 8-week mobility-focused strength block for golfers. Trains thoracic, hip, and shoulder mobility alongside low-impact strength patterns across three sessions per week, with a programmed deload and peak-light finish. Suitable as a primer for higher-volume golf programs or for golfers prioritising movement quality.
Golf Short Game Precision
While most programs focus on driving distance, this program develops the stability, control, and fine motor coordination needed to excel in the short game. Build the core stability for consistent chipping, the shoulder control for precision putting, and the lower body stability for reliable wedge play.