PROGRAM / BEG-30

Thirty days. Five lifts.
Add weight every session.

BLOCK 01 · BEGINNER
3× / WEEK · FULL-BODY
EST. 55 MIN / SESSION

Show up. Three days a week. Add 5 lb to lower-body lifts, 2.5 lb to upper-body lifts — every time the previous session went clean.

§ 01

The five lifts

Rotated A / B / A pattern
SQ
Back Squat
3 × 5 · 3 min rest · +5 lb / session
BP
Bench Press
3 × 5 · 3 min rest · +2.5 lb / session
DL
Deadlift
1 × 5 · 4 min rest · +5 lb / session
OHP
Overhead Press
3 × 5 · 3 min rest · +2.5 lb / session
BR
Barbell Row
3 × 5 · 2 min rest · +2.5 lb / session
WU
Warm-up
5 min row · empty-bar set · 50% set
A
Day A
SQ · BP · BR
B
Day B
SQ · OHP · DL
§ 02

Thirty days, on one page

M · T · W · T · F · S · S
WEEK 01
Find the bar. Move clean. Don't chase weight.
START · SQ 95 · BP 65 · DL 135 · OHP 45 · BR 65
/ 3 sessions
01 · MONA
Squat & press
  • Squat3×5 · 95
  • Bench3×5 · 65
  • Row3×5 · 65
Rest 3 min
02 · TUEREST
Walk 30 min
    Mobility · hips
    03 · WEDB
    Pull & press
    • Squat3×5 · 100
    • OHP3×5 · 45
    • Deadlift1×5 · 135
    Rest 3–4 min
    04 · THUREST
    Walk 30 min
      Sleep 8h
      05 · FRIA
      Squat & press
      • Squat3×5 · 105
      • Bench3×5 · 67.5
      • Row3×5 · 67.5
      Rest 3 min
      06 · SATREST
      Optional walk
        Eat. Protein 1g/lb
        07 · SUNREST
        Plan week 02
          Re-stock food
          WEEK 02
          Add weight. Same form. No grinders.
          LOADS · SQ 110→120 · BP 70→72.5 · DL 145 · OHP 47.5→50 · BR 70→72.5
          / 3 sessions
          08 · MONB
          Pull & press
          • Squat3×5 · 110
          • OHP3×5 · 47.5
          • Deadlift1×5 · 145
          Rest 3–4 min
          09 · TUEREST
          Walk 30 min
            Mobility · t-spine
            10 · WEDA
            Squat & press
            • Squat3×5 · 115
            • Bench3×5 · 70
            • Row3×5 · 70
            Rest 3 min
            11 · THUREST
            Walk 30 min
              Sleep 8h
              12 · FRIB
              Pull & press
              • Squat3×5 · 120
              • OHP3×5 · 50
              • Deadlift1×5 · 155
              Rest 3–4 min
              13 · SATREST
              Optional walk
                Eat. 2 big meals
                14 · SUNREST
                Bar-speed check
                  Film a set
                  WEEK 03
                  First sticking points. Slow down. Stay in 5s.
                  LOADS · SQ 125→135 · BP 75→77.5 · DL 165→170 · OHP 52.5→55 · BR 75→77.5
                  / 3 sessions
                  15 · MONA
                  Squat & press
                  • Squat3×5 · 125
                  • Bench3×5 · 72.5
                  • Row3×5 · 72.5
                  Rest 3 min
                  16 · TUEREST
                  Walk · hips
                    Foam roll quads
                    17 · WEDB
                    Pull & press
                    • Squat3×5 · 130
                    • OHP3×5 · 52.5
                    • Deadlift1×5 · 165
                    Rest 4 min
                    18 · THUREST
                    Walk 30 min
                      Sleep 8h
                      19 · FRIA
                      Squat & press
                      • Squat3×5 · 135
                      • Bench3×5 · 75
                      • Row3×5 · 75
                      Rest 3 min
                      20 · SATREST
                      Eat. Hydrate.
                        Protein 1g/lb
                        21 · SUNREST
                        Review notes
                          Plan week 04
                          WEEK 04
                          Hold what you've earned. Two PR attempts.
                          LOADS · SQ 140→PR · BP 80→PR · DL 175→185 · OHP 57.5→PR · BR 80
                          / 3 sessions
                          22 · MONB
                          Pull & press
                          • Squat3×5 · 140
                          • OHP3×5 · 55
                          • Deadlift1×5 · 175
                          Rest 4 min
                          23 · TUEREST
                          Walk · hips
                            Mobility 10 min
                            24 · WEDA
                            Squat & press
                            • Squat3×5 · 145
                            • Bench3×5 · 77.5
                            • Row3×5 · 77.5
                            Rest 3 min
                            25 · THUREST
                            Walk 30 min
                              Sleep 8h
                              26 · FRIB+PR
                              PR attempt day
                              • Squat3×5 · 150
                              • OHP3×5 · 57.5
                              • Deadlift1×5 · 185
                              Rest 4 min
                              27 · SATREST
                              Recover hard
                                Eat. Sleep.
                                28 · SUNPR
                                1-rep max test
                                • Squatbuild · 1RM
                                • Benchbuild · 1RM
                                • Deadliftbuild · 1RM
                                Rest 5 min between
                                29 · MONREST
                                Deload
                                  Walk only
                                  30 · TUECLOSE
                                  Log numbers. Plan block 02.
                                    Write it down
                                    § 03

                                    Form, in five lines per lift

                                    Read before every session
                                    SQ · BACK SQUAT

                                    Sit between your hips.

                                    1. Bar on rear delts, not on neck.
                                    2. Brace. Big breath, hold it down.
                                    3. Break at hips and knees together.
                                    4. Crease of hip below top of knee.
                                    5. Drive the floor away. Exhale at top.
                                    BP · BENCH PRESS

                                    Press the bar, not the ceiling.

                                    1. Shoulder blades pinched and pulled down.
                                    2. Feet flat. Light arch, glutes on bench.
                                    3. Bar to lower sternum, elbows ~ 60°.
                                    4. Touch, pause one beat, press.
                                    5. No bouncing. No half-reps.
                                    DL · DEADLIFT

                                    One set. Make it perfect.

                                    1. Bar over mid-foot. Shins almost touch.
                                    2. Hips high enough that arms hang vertical.
                                    3. Brace, drag the bar up your shins.
                                    4. Lock knees and hips at the same time.
                                    5. Lower with control. Reset every rep.
                                    OHP · OVERHEAD PRESS

                                    Push your head through.

                                    1. Bar on front delts, elbows just ahead.
                                    2. Squeeze glutes. Don't lean back.
                                    3. Press in a straight line over crown.
                                    4. At lockout, head moves under bar.
                                    5. If the bar stalls, brace harder.
                                    BR · BARBELL ROW

                                    Row to the belly, not the chest.

                                    1. Hinge to ~ 45°. Flat back.
                                    2. Bar starts on the floor every rep.
                                    3. Pull elbows back and down.
                                    4. Touch lower ribs. Pause.
                                    5. Don't let the torso bounce.
                                    RECOVERY

                                    The lifts work because you sleep.

                                    1. Sleep 7–9 hrs. Non-negotiable.
                                    2. Eat 1g protein per lb bodyweight.
                                    3. Walk 30 min on rest days.
                                    4. If a set feels wrong, stop the set.
                                    5. If a lift stalls 2× in a row, deload 10%.
                                    § 04

                                    Expected progression (working set)

                                    Solid bar = week 01 · red = week 04
                                    Back Squat 3 × 5, working
                                    95 → 150 lb
                                    Bench Press 3 × 5, working
                                    65 → 80 lb
                                    Deadlift 1 × 5, working
                                    135 → 185 lb
                                    Overhead Press 3 × 5, working
                                    45 → 57.5 lb
                                    Barbell Row 3 × 5, working
                                    65 → 80 lb
                                    050100150200 lb
                                    12sessions
                                    Twelve trips to the bar. That is the whole program. Miss none of them and the numbers above are not optimistic — they are conservative. If you only remember one rule: show up, even when the weight on paper feels heavy.