First Rep: 8-Week Beginner Strength
Master the big lifts. Build the body that earns them.
Goal
Foundational strength + form
Duration
8 Weeks
Frequency
3 days/wk
Level
Beginner
Full program
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Workout Summary
First Rep: 8-Week Beginner Strength
A three-day full-body program built on the squat, bench, deadlift, and overhead press. Linear progression, careful warm-ups, and accessory work that protects the lower back and shoulders.
Who it's for
- Anyone in their first year of lifting
- Returners coming back after months off
- People intimidated by complicated splits
What you get
- 3 sessions per week, 50 minutes each
- Linear loading with video form cues
- Two simple accessory finishers
- First-deload trigger explained
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Beginner
Maintenance to slight surplus, protein at 0.8 g/lb, lots of whole foods.
Supplementation
Supplementation
Creatine + whey. That's it.
Sleep & Recovery
Sleep & Recovery
Two rest days minimum. Add walks. Sleep 8 hours.
Training Overview
Training Overview
Three full-body days alternating between Workout A and Workout B every other session.
8 Weeks · Progression
Progression
Add 5 lb to lower-body lifts and 2.5 lb to upper-body lifts every session until a failed rep. Then deload 10% and continue.
Weekly Schedule
Weekly Schedule
Workouts
First Rep: 8-Week Beginner Strength
Week 1 free preview · Weeks 2–8 unlock after purchase
Week 1 · Day 1
Full Body A
Squat focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 5 | 3 min |
| Bench Press | 3 | 5 | 2–3 min |
| Barbell Row | 3 | 5 | 2 min |
| Plank | 3 | 30–45 sec | 60 sec |
Week 1 · Day 2
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk — outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 3
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 4
Full Body B
Pull focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2–3 min |
| Deadlift | 1 | 5 | - |
| Chin-Up (assisted ok) | 3 | AMRAP | 90 sec |
Week 1 · Day 5
Optional · Active recoveryRow + Core
Low-intensity rowing intervals + core stability. Keeps you moving without taxing the nervous system.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rowing Machine | 5 | 3 min easy / 1 min rest | 1 min |
| Side Plank | 3 | 30 sec/side | 45 sec |
| Bicycle Crunches Easy | 3 | 20 | 45 sec |
Week 1 · Day 6
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk — outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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FAQ
FAQ
I can't squat to depth yet.
Box squat to a bench, then progressively lower the box. Mobility comes with practice.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.