Beginner
Your first month. Six moves, done properly, three times a week.
- 12Distinct sessions
- 4Week block
- 3Days a week
- 1Levels
Beginner movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 125 movements in these sessions
- 45 Degree Leg Press Narrow Stance
- 45 Degree Leg Press Shoulder Width Stance
- Abdominal Stretch
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- Alternate Leg Raise
- Alternate Leg Raise with Head Up
- Alternate Lying Floor Leg Raise
- Alternating Lunge with Rotation
- Alternating Seated Dumbbell Front Raises
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Shoulder Flexor Stretch
- Assisted Chin-Up on a Bench
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up
- Assisted Pull Up Close Grip
- Assisted Pull Up Normal Grip
- Assisted Pull Up Wide Grip
- Assisted Weighted Push Up
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Supported Hanging Knee Raises
- Backward Abdominal Stretch
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Knee Hip Raises
- Bicycling - Stationary
- Bodyweight Standing Military Press Wall Supported
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable Low Seated Row
- Cable Reverse Grip Straight Back Seated High Row
- Cable Seated on Floor Row
- Chest Dip Machine
- Chest Stretch Against A Wall
- Chest Supported Barbell Front Raises
- Chest Supported Dumbbell Front Raises
- Cobra Full Push Up
- Cobra Push Up
- Cobra Side Ab Stretch
- Criss Cross Leg Raises
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Decline Push Up Against Wall
- Dumbbell Bench Seated Press
- Dumbbell Kneeling Arnold Press
- Dumbbell Seated Alternate Press
- Dumbbell Seated on Exercise Ball Shoulder Press
- Dumbbell Seated Reverse Close Grip Press
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Flat Bench Lying Leg Raises
- Flat Knee Raise
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Good Mornings Dumbbells
- Good Mornings Kettlebell
- Hack Squat Machine
- Hack Squat Shoulder Width Stance
- Hamstring Lying Curl Up Stretch
- Hanging Leg Raises
- Incline Press Ups
- Kettlebell Staggered Deadlift
- Lat Stretch
- Lateral Raise to Shoulder Press Resistance Band Cable
- Lats Stretch Elbow on Wall
- Leg Press
- Leg Press Machine Normal Stance
- Leg Raise with Hip Extension
- Leg Raises (Straight Legs)
- Lying (Prone) Abdominal Stretch
- Lying Hamstring Stretch
- Machine Bench Press
- Machine Chest Press Decline
- Narrow Stance Leg Press
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Plate Deadlift
- Plate Good Morning
- Plate Good Morning Anterior
- Plate Staggered Deadlift
- Plate Staggered Pinch Grip Deadlift
- Press Ups
- Press Ups From The Knees
- Reverse Shoulder Stretch
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Dumbbell Front Raises
- Seated Dumbbell Neutral Grip Front Raises
- Seated Floor Crunches
- Seated Floor Hamstring Stretch
- Seated Row (Cable Row)
- Shoulder Circles
- Side Lying Floor Stretch
- Single Kettlebell Deadlifts
- Single Leg 45 Degree Leg Press
- Sitting Single Legged Hamstring Stretch
- Skipping
- Smith Machine Bulgarian Split Squat
- Smith Machine Decline Bench Press
- Smith Machine Incline Bench Press
- Smith Machine Inverted Row
- Smith Machine Narrow Stance Heels Elevated Squats
- Smith Machine Squats
- Standing Hamstring Stretch
- Standing One Arm Chest Stretch
- Upward Stretch
- Wall Sit
Beginner workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Beginner Full12 sessions · 72 main slots View group
- Quadriceps: 12 main slots
- Chest: 12 main slots
- Shoulders: 12 main slots
- Abdominals: 12 main slots
- Hamstrings: 11 main slots
- Lats: 7 main slots
- Middle Back: 5 main slots
- Glutes: 1 main slots
- Air Swing Running
- Alternate Leg Raise
- Alternate Leg Raise with Head Up
- Alternate Lying Floor Leg Raise
- Criss Cross Leg Raises
12 workouts
- Beginner — Beginner Full Body, Week 1 Day 1 (Beginner)
- Beginner — Beginner Full Body, Week 1 Day 2 (Beginner)
- Beginner — Beginner Full Body, Week 1 Day 3 (Beginner)
- Beginner — Beginner Full Body, Week 2 Day 1 (Beginner)
- Beginner — Beginner Full Body, Week 2 Day 2 (Beginner)
- Beginner — Beginner Full Body, Week 2 Day 3 (Beginner)
- Beginner — Beginner Full Body, Week 3 Day 1 (Beginner)
- Beginner — Beginner Full Body, Week 3 Day 2 (Beginner)
- Beginner — Beginner Full Body, Week 3 Day 3 (Beginner)
- Beginner — Beginner Full Body, Week 4 Day 1 (Beginner)
- Beginner — Beginner Full Body, Week 4 Day 2 (Beginner)
- Beginner — Beginner Full Body, Week 4 Day 3 (Beginner)
What is in the block
Every session in Beginner, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
The block12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 26 exercises · 24 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 26 exercises · 24 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 36 exercises · 29 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 29 sets
What this block is
Beginner runs as a 4-week block, 3 days a week, and there are 12 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner level, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Population tier
Built around where you are, not around where a magazine thinks you should be.
Browse another tier
Want beginner built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 12 sessions on this page are counted from the live library, excluding anything retired. Back to the Population tier · the whole library.