Full gym access · beginner to barbells · goal: build muscle, not chase numbers
Green = machine/guided, Blue = dumbbell/free weight, Red = barbell/advanced load. Tap any exercise to see the full progression and a form video.
Active plan. ~55 min sessions, 5x/week, templates A→B→C→A→B. Tap any row for the full exercise breakdown.
No 1-rep-max testing, ever, at your age — strength is built through clean reps at moderate-to-hard effort. Every new movement gets a light warm-up set first. Weight jumps are small on purpose (2.5–5 lb / 1–2.5 kg at a time). If a lift below is flagged for a spotter or rack safety, don't load it heavy alone. Sleep and food matter more than any set/rep scheme at your age — the program only works if you recover.
How to add weight over time, in order.
Tools for later in Block 1 and beyond — not your first two weeks.
Tap any row to jump to that exercise's full progression.
No 1RMs — rep-based milestones that prove real strength and readiness to progress.