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Free training plan

Strength training plan for beginners

Want to get stronger? This plan keeps three full body sessions a week but sets the main lifts in a lower rep range (3 to 6 reps) with longer rests, so the focus is on lifting heavier over time.

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Week 1 of 4

Gym · Mon, Wed, Fri · 60 minutes · strength

  1. Monday: Full body A, about 48 minutes
  2. Tuesday: rest
  3. Wednesday: Full body B, about 53 minutes
  4. Thursday: rest
  5. Friday: Full body C, about 46 minutes
  6. Saturday: rest
  7. Sunday: rest
  • MonFull body A · Squat, horizontal push and pull
  • WedFull body B · Hinge, vertical push and pull
  • FriFull body C · Upper-body emphasis, lighter legs
workouts a week
3
per session, warm-up included
60 min
per block, the last one lighter
4 weeks
equipment
Gym

Week 1

Your week, day by day

HybFit built it from the answers below with the same rules it uses for your own plan. Change an answer and the plan changes with it. Exercises, sets, reps and rest come with the full plan.

  1. Monday
    Full body A (locked)Squat, horizontal push and pull · ~48 min
  2. Tuesday

    Rest day

  3. Wednesday
    Full body B (locked)Hinge, vertical push and pull · ~53 min
  4. Thursday

    Rest day

  5. Friday
    Full body C (locked)Upper-body emphasis, lighter legs · ~46 min
  6. Saturday

    Rest day

  7. Sunday

    Rest day

Why the plan looks like this

  • 3 strength sessions a week: Full body A, Full body B, Full body C.
  • Training days: Mon, Wed, Fri — spread out to leave recovery time.
  • Goal "strength": main lifts 3–6 reps, accessories 8–12 reps.
  • Sessions fit 60 minutes including an 8-minute warm-up.
  • Week 4 is a lighter recovery week (fewer sets, easier effort).
  • Main lifts get an extra set in week 3.

Who it's for

  • Your main goal is to get stronger.
  • You're fairly new to lifting but training regularly.
  • You have a gym and 3 days a week.

What you need: A standard gym: barbell, dumbbells, bench, squat rack, pull-up bar, cable and weight machines.

Inside this plan

From plan to first set

Real screens of this plan in the HybFit app. With the full plan, every workout in the week opens like this.

  1. HybFit workout screen for Full body C in this plan
    01

    Full body C, set by set

    Every exercise in Full body C with its sets, reps, rest and effort, and how to progress.

  2. A workout screen with “Why this exercise?” open, showing the rule behind the exercise
    02

    The reason for every exercise

    Open “Why this exercise?” and HybFit shows the rule that put it in your plan.

  3. HybFit exercise page for Smith Machine Reverse Lunge with its line drawingMuscles worked by the Smith Machine Reverse Lunge
    03

    Smith Machine Reverse Lunge

    Step-by-step drawings and a muscle map for every exercise in the plan.

Same answers, same plan

The answers behind it

Goal
Get stronger
Experience
Beginner
Trained in the last 3 months
Yes, consistently
Training days
Mon, Wed, Fri
Session length
60 minutes
Where
Gym
Equipment
Bodyweight, Barbell, Dumbbells, Bench, Squat rack, Pull-up bar, Cable machine, Weight machine

Questions

Why fewer reps than other plans?
With a strength goal, HybFit's rules put the main lifts at 3 to 6 reps and accessories at 8 to 12. Fewer reps with more weight is the usual way to train for strength.
Is heavy lifting right for a beginner?
Each set stops about 2 reps before failure, and the plan adds weight only after you reach the top of the rep range on every set. If you have a health condition, check with a doctor first.

Make it your plan

Start with these answers and change any of them: your days, session length and equipment. Seven quick questions, and you see your plan before you create an account.

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