Training guide
A beginner workout plan that tells you exactly what to do
Feeling lost in the gym is normal — most beginners are. The fix is not more motivation, it is a structured plan: what to do, on which days, and how it gets harder over time.
The principles
What makes a plan structured
Three things separate a real plan from a list of random workouts.
A fixed weekly schedule
Three training days a week, on the same days, beats five random ones. Consistency is the program.
Technique before intensity
Every session starts with movement quality — warm-up, landing mechanics, sprint posture — so good habits form before the load goes up.
Progression you can see
Each week adds a little: a rep, a set, a step of speed. Small, visible progress is what keeps a beginner training.
Your first week
A simple starter week
Three sessions, full rest between the hard days. Every session in our programs comes with video demonstrations for each exercise.
Day 1
Full-body strength basics + movement warm-up
Day 2
Rest or easy mobility flow
Day 3
Acceleration basics + core
Day 4
Full rest
Day 5
Full-body strength + conditioning finisher
Days 6–7
Rest and recovery
Avoid these
Four beginner mistakes that stall progress
- Copying advanced athlete workouts before the basics are automatic
- Training hard every day with no rest days planned
- Changing programs every week instead of finishing a block
- Skipping the warm-up to get to the 'real' work faster
Get a plan built around your life
Tell the free AI plan finder your sport, your goals and how many days you can train. It builds a starter week around your schedule and equipment — free account, no card needed.