01
One journey
A clear sequence of training phases—not a library of 500 unrelated programmes.
Full body training, without the confusion
Stop restarting.
Start progressing.
A practical full body workout system for busy beginners and returning lifters. Three focused sessions a week, clear progression, and a plan for the weeks when life gets in the way.
- ✓ Beginner-friendly
- ✓ Gym, home or dumbbells
- ✓ Evidence-informed
Your training path
Phase 01
Current focus
Learn the movements.
Build the habit.
MONAComplete
WEDBUp next
FRIAPlanned
One next step
No guesswork
3×full body sessions each week
1clear next workout
3connected equipment versions
0reasons to start from scratch
The method
A workout plan should answer
what happens next.
Most workout sites give you another list of exercises. We are building a connected system that helps you follow through.
02
Simple progression
Know when to add a rep, add weight, repeat the session, or make an exercise easier.
03
Built for real life
Missed Monday? Had a bad week? The plan tells you how to continue without starting over.
Start here
Your first plan.
Already decided.
For most beginners and busy adults, three non-consecutive full body sessions are the clearest place to start. The complete plan includes two- and four-day versions when a different schedule fits better.
Open the complete workout planRecommended start
Three days a week
Choose your next step
Start with the answer
you need today.
The plans share one progression system, so moving between them does not mean starting from zero.
New to training
Beginner workout
Learn five movement patterns, choose a sensible starting load and follow a simple six-week path.
Start here →Ready to trainComplete plan
Use the exact 2-, 3- or 4-day schedule with workouts A, B and C, substitutions and progression.
Open the plan →Prefer paperFree six-week PDF
Print all three workouts, the missed-session rules and a tracker for your first phase.
Get the PDF →Train your way
The same principles.
A better fit.
Choose the guide that matches the equipment, time and session format you can actually repeat. Every version keeps progression and missed-workout rules visible.
At home
Minimal-equipment plan
Three complete sessions using dumbbells, a resistance band or a securely loaded backpack.
Open the home workout →One pair of weightsDumbbell workout
Two complete sessions with no bench required and progression for fixed or adjustable dumbbells.
Use the dumbbell plan →Full gym accessGym workout
Combine free weights, cables and machines with planned alternatives for busy stations.
Use the gym plan →Evidence-led guidanceWorkout for women
Use a balanced strength plan with gym and home options, symptom-based adjustments and no gendered load assumptions.
Open the women's plan →Machines and cables onlyMachine workout
Follow two exact gym sessions with setup records, busy-station alternatives and weight-stack progression.
Use the machine plan →Portable resistanceResistance-band workout
Track the band, anchor, stance and stretch across two complete strength sessions.
Use the band plan →No weights or jumpingNo-equipment workout
Progress bodyweight exercises through leverage, range and tempo while keeping the limits honest.
Use the bodyweight plan →One useful weightKettlebell workout
A strength-first two-session plan built around squats, hinges, presses, rows and carries.
Use the kettlebell plan →Round by roundFull body circuit
A controlled six-station circuit with rep-based and timed options—without compulsory HIIT.
See the circuit →Short on time30-minute workout
A minute-by-minute session that protects the four main movements and finishes on schedule.
Start the timer →Build measurable strengthStrength workout
Alternate two gym sessions with lower-rep priority lifts, full rest periods and simple load progression.
Use the strength plan →Learn the system
Make the next decision.
Then keep moving.
Use the practical guides to choose a structure, schedule training, progress it and return after real life interrupts. Browse the complete guide library →
Choose exercises well
Compound exercise guide
Build a balanced session from movement jobs without treating every famous lift as compulsory.
Open the exercise map →Choose your structureFull body vs split
Compare time, recovery, strength, muscle growth and the real cost of a missed workout.
Compare the routines →Plan the training weekHow often to train
Choose between two, three and four days, manage consecutive sessions and read recovery signals.
Choose your frequency →Progress with evidenceProgressive overload
Know when to add repetitions, load or sets—and when a repeat session is the better decision.
Use the progression rule →Come back without resettingReturn after a break
Reduce load, volume and effort according to the interruption while keeping your workout sequence.
Use the return guide →The long view
Two years of training.
One visible path.
The future app will not generate a random workout every morning. It will show where you are, what to do today, and how the plan changes as you become stronger.
- 01FoundationTechnique, confidence, routineWeeks 1–6
- 02BuildReps, load, work capacityMonths 2–4
- 03ProgressMore volume, smarter variationMonths 5–12
- 04Own the processStrength that survives real lifeYear 2
Evidence without theatre
Practical first.
Properly sourced.
Our training recommendations are checked against public-health guidance, established resistance-training principles, and peer-reviewed research. We explain uncertainty and avoid pretending one routine is perfect for every body.
Your first programme is ready
Choose the plan.
Then stop choosing.
Start with the complete 2-, 3-, and 4-day programme, including exact exercises and progression rules.
Open the workout plan