This workout plan for beginners focuses on the fastest possible way of gaining strength and muscle mass at the same time. It is based on training programs used by content creators in the fitness industry, extensive research, and personal experience.

The program is divided into two different plans, with the focus on compound movements which train a primary muscle group, and a variety of secondary muscle groups at the same time. This allows you to target a big muscle cross section, instead of only working one specific area.

Progressive overload is unequivocally proven to increase strength and support muscle growth, so it should be used in almost all movements included those featured in the following program. Progressive overload is process of gradually increasing the weight of each exercise over a set period of time. The Bench Press as an example to demonstrate progressive overload: If a person x starts out with a weight of 50kg on the exercise, weight > 50kg should be used in the next training session. However, there is no need for fixed increments (e.g. increasing weight for 5kg every session) or a massive amount of weight difference when comparing training day A to day B. Just a general, slow but gradual upping of the weight is needed to maximise the amount of strength. Even an increase of 1kg from session A to B is progressive overload, and benefits you in the long run.

The plan is optimal if you hit the Gym three times a week. The most optimal pattern would be one workout on Monday, Wednesday and Friday, as this gives you at least one day of rest between each session at the gym. There are two plans, which are meant to be rotated in the following way: The first week you should use plan 1 on Monday and Friday, and plan 2 on Wednesday. In week two you rotate the order, using plan 2 on Monday and Friday, and plan 1 on Wednesday. After that you rotate again.

Important! You should ALWAYS prioritise form over heavyer weight. That is especially prevalent with excersices such as the Deadlift and the Squat, due to the movement being complex, hightening the risk of injury!