Train three days, full body
For your first three months, frequency beats specialisation. Three full-body sessions hit every major movement twice a week, which is roughly double the growth signal a body-part split gives a beginner training the same total hours.
Monday, Wednesday, Friday is the classic. Any three non-consecutive days work.
- Squat pattern — goblet squat, then back squat
- Hinge pattern — Romanian deadlift or hip hinge
- Push — push-up, then bench or dumbbell press
- Pull — row, then chin-up progression
- Carry or core — farmer carry, dead bug, plank
How many sets and reps
Start at 3 sets of 8–10 for each pattern, stopping two reps short of failure. That leaves enough in the tank to keep technique clean, which is the entire point of month one.
Rest 90 seconds between accessory sets and up to 3 minutes on heavy squats and presses. Short rest feels productive and quietly costs you strength.
Progress by the smallest possible amount
When you hit the top of the rep range on every set with clean form, add the smallest available increment next session — usually 5 lb on upper body, 10 lb on lower body. That's it. Beginners who add 5 lb a week for six months are strong beginners.
When you miss a session
Don't make it up. Slide the week forward and continue. A missed session is a rounding error; a two-week guilt spiral is the thing that ends programs.