Beginner
Your first month. Six moves, done properly, three times a week.
- 12Distinct sessions
- 4Week block
- 3Days a week
- 1Levels
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.
The rest of the Population tier
Built around where you are, not around where a magazine thinks you should be.
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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.