CompositeATHLETE
← All plans
Strength Training for Beginners workbook cover

“I want to start lifting and know what to do.”

12 weeks · 81-page printable PDF

Strength Training for Beginners

A 12-Week, 3-Day-a-Week Workbook with Session Logs, an Illustrated Exercise Guide and a Progress Tracker

A complete 12-week strength program for beginners, with a log page for every session.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

  • Instant download: US Letter and A4 PDF
  • The program in the app, ready to log
  • 36 ready-to-use session pages with set-by-set log boxes
  • Illustrated exercise guide: sketches of the start and finish positions, setup, cues, the common mistake and a swap for every exercise
  • Illustrated warm-up and cool-down moves
  • How to pick starting weights and when to add load, using a simple 1 to 10 effort scale
  • Week plans, a lift tracker and an end-of-block review
  • Printable PDF in US Letter and A4: print the log pages as often as you like

Prefer a printed copy? Hardcover on Amazon. The printed book has the same program; the app program comes with the PDF.As an Amazon Associate, Composite Athlete earns from qualifying purchases.

Look inside

Three full-body sessions a week: squat and press, hinge and pull, and a barbell and carry day. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down. Dumbbells come first and the barbell is introduced when you are ready, with the weights climbing in small steps across three four-week blocks.

A session page from Strength Training for Beginners

Looking for something else? Browse every plan.