Beginner Strength Training Program (2 & 3 Day Split)
Everyone overcomplicates starting a strength program. Beginners think they need the “perfect” split, advanced lifters act like they’ve got it all figured out. The truth? A beginner program should do a couple of things: build a foundation you can actually stick to. Like consistency and discipline. Build good movement patterns. Understand how your body moves, learn technique so you build muscle not injuries.
When I build a program for a client, it always comes down to one question: what do you want? What do you want to look like, feel like, move like? The gym is the one place it’s okay to be a little vain — because with discipline, you can actually earn the results you want.
Now, let’s be real: there’s a learning curve. No one walks into the gym with perfect ability. Form and technique come first, always. They prevent injury, and they build confidence. Without them, nothing else matters.
So let’s set expectations: if you’re new — or even semi-new — to lifting, there is no way in hell you’re going to hit the gym five days a week. And that’s fine. If you try, you’ll burn out fast. That’s why I recommend starting with either 2 or 3 days. Enough to make progress, not so much that you’ll quit.
This program will be full body. That means every muscle group gets trained, because in the beginning, you don’t need to specialize. If you do want to emphasize certain areas, just add a couple more sets there and reduce them elsewhere. But no skipping — every muscle still gets at least some work.
So here’s where to start. Two options: a 2-day plan if you want to dip your toes in, and a 3-day plan if you’re ready to build momentum. Both will get you stronger, leaner, and moving better — as long as you show up and put in the work.
Disclaimer: This program is for healthy beginners. If you have any injuries or dealing with any injuries or concerns, please consult your doctor before starting any workout program.
The Workout (Both 12 Weeks)
2 Day Training Split
Monday
Incline Chest Press (Dumbbell or Barbell)
2 - 4 Sets. 6-10 Repetitions
Skull Crushers
2-3 Set. 15-20 Repetitions
Pull Ups (Or Lat Pull Downs)
2-4 Sets. 8-12 Repetitions. (If you can do 12 Pull Ups with good technique, start adding weight)
Lateral Raises
2-3 Sets. 18 - 25 Repetitions
Hamstring Curls
2 Sets. 20 Repetitions
Smith Machine Squat (Or Leg Press)
2-3 Sets. 10-15 Repetitions
Thursday
Bent Over Row (Or Seated Cable Row)
2-4 Set. 6-10 Repetitions
Cable Curls (Or Dumbbell Curls)
2-3 Sets. 10-15 Repetitions
Dips Or Push Up
2-4 Sets. Do as many as possible. If you can do 15+ with good technique, add weight
Shoulder Press (Dumbbell or Barbell)
1 Sets. 20 Repetitions
RDL
2 Sets 10-15 Repetitions
Walking Lunges
2 Sets 20 Repetitions Each Leg -- Once able to complete all the sets, add weight.
Looking at the program you may naturally have some questions. Why only 2 Sets for most exercises? Because as a beginner and newcomer to strength training you do not need many sets in order to get the stimulus needed in order to promote muscle growth.
Also you’ll notice the staggered rep ranges. First exercise will be more strength promoting but not so low in reps that you can’t focus on good technique or risk injuring yourself. As you get more tired weight comes down and rep go up. The increase in reps will help with volume, build muscle and even add a cardiovascular effect by increasing the heart rate. Really any rep range can do that depending on how intense you take each set. For beginners I recommend to leaving 2 reps in the tank. Maybe even 3, then the following week take the sets closer to 1 rep left in the tank.
3 Day Training Split
Monday
Incline Chest Press (Dumbbell or Barbell)
2- 4 Sets 6-10 Repetitions
Cable Pushdowns
2-3 Sets. 10-15 Repetitions
Cable Chest Flies
2 Sets. 10- 20 Repetitions
Cable Lateral Raises
2 Sets 10- 20 Repetitions
Cable Curls
1 Set. 30 Repetitions
Wednesday
RDL
2- 4 Sets. 8 - 12 Repetitions
Smith Machine Squat
2- 4 Sets. 8-14 Repetitions
Cable Facepulls
2- 3 Sets. 15 - 20 Repetitions
Lateral Raises into Upright Rows
2-3 Sets. 10- 15 Repetitions on Laterals. 15- 20 on Upright Rows
Barbell Shoulder Press
2- 3 Sets. 10- 15 Repetitions
Friday
Pull Up Or Lat Pull Downs
2- 4 Sets. 5- 10 Repetitions (on weight 2.5lbs on pulls once able to hit top end of rep range with good technique)
Seated Cable Row
2-3 Sets. 10- 15 Repetitions
Cable Curls
2-4 Sets. 10- 15 Repetitions
Straight Arm Pull Down
2-3 Sets. 15- 20 Repetitions
Cable Rear Delt Flies
2-3 Sets. 15-20 Repetitions.
The 3 Day Split, covers multiple things. The first day is upper body push heavy. It’s mostly the pushing muscles. Plus a little biceps. If your looking for Upper Chest and Arms you’ll like this day.
The second day, is a leg day focus. With Shoulders on the back burner. But don’t worry the push day from Monday hits a lot of shoulders as well. The Incline Press and Laterals has a lot of economy for the shoulders. Now the second day hits shoulders again. Face pulls covers the rear delt, laterals and upright rows hits the middle portion, and shoulder press hits front and triceps.
The third day covers the pulling muscles. Pulls up and rows for upper and mid back. Biceps get hit on those plus from the curls. Keeping the curls near the beginning so they aren’t too fatigued to get hit. Straight arm covers Lat and most people will feel some tricep as well. Then rear delts from the reverse flies.
Lot of crossover on this program. The biggest thing to understand it’s more upper body focus, legs get hit but aren’t the primary focus. Most people just starting don’t like hitting legs too often because they are so taxing.
Don’t overthink this. You don’t need the perfect program, you need a program you can actually follow. Stick with it, stay patient, and give yourself time to grow. The progress will come — faster than you think.
Strong Dogs. Strong Humans. Same Discipline. Tag me when you try this program — I want to see your progress.