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The Beginner Gym Blueprint

Walk into the gym knowing exactly what to do. Three sessions per week, full body, simple lifts and enough structure to stop wandering around pretending to check your phone.

4 weekssimple sessions you can repeat before chasing fancy programmes
3 days/weekbuilt for real schedules, family food and normal life

Inside the guide

  • A four week beginner programme with exact exercises, sets and reps.
  • Clear form cues so you do not walk in lost.
  • Progression rules for adding weight without ego lifting.
  • A first day walkthrough for getting through the session calmly.