Beginner Strength Foundations

Digital download — PDF program, 34 pages. No physical item will be shipped.

An 8-week strength-training plan written for people who are new to lifting weights. Each week tells you which workouts to do, which exercises are in each workout, and how many sets and reps to aim for.

Format and delivery

• Format: PDF, 34 pages. Opens on phone, tablet, or computer with any PDF reader, and prints on standard US Letter paper.
• Delivery: After payment you receive an email with a download link.

What's included

• An 8-week training plan, one page per week: 3 workouts per week, about 40–50 minutes each
• An exercise library of 14 exercises, each with setup, step-by-step instructions, coaching cues, common mistakes, and easier and harder options
• A warm-up and cool-down routine
• Guidance on choosing starting weights and a simple rule for when to increase them
• 8 printable training log pages, one per week

Not included: videos, personal coaching, nutrition plans, or individually customized programming.

Equipment required

A pair of adjustable dumbbells (or a range of fixed dumbbells) and a flat bench or sturdy step. Alternatively, access to a standard gym. An adjustable bench is helpful but optional.

Difficulty level

Beginner. Written for people with little or no strength-training experience.

Refund terms

This product is delivered instantly, so all sales are final once your download link is issued, except if the files are defective or can't be accessed and we can't fix the problem, if you were charged more than once by mistake, or where a refund is required by law. Full details: Refund Policy.

Customers in the EU/UK: by completing your purchase you request immediate access to digital content and acknowledge that your 14-day right of withdrawal ends once delivery begins.

Medical disclaimer

This program is for general fitness and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease or condition. Consult a physician before beginning any exercise program, especially if you are pregnant, injured, or have a medical condition. Stop exercising immediately if you experience pain, dizziness, or shortness of breath. Read the full Medical Disclaimer.

Results disclaimer

Individual results vary depending on factors such as consistency, training history, sleep, nutrition, and health. No specific outcome is guaranteed.