MACRO—01MACROCYCLE

Foundations — 12-Week Beginner Base

Three full-body sessions a week for twelve weeks. Learn the six main lifts, build a repeatable habit, and finish able to load them properly.

GOAL
General Fitness
LEVEL
Beginner
LENGTH
12 weeks
SESSIONS
3 per week

This is a first structured block for someone new to lifting or returning after years away. Three full-body sessions rotate through squat, hinge, push, pull, split stance and carry, so every pattern is trained at least twice a week without any single session being long. The first four weeks are about technique and turning up, not load — you will finish sets feeling like you could do three or four more. Weeks 5 to 8 add working sets and start pushing load, week 9 backs off, and the last three weeks bring the first real top sets of the plan. Walking days between sessions are part of the programme, not filler.

WHO IT'S FOR
  • →New to resistance training, or returning after a long layoff
  • →Can commit to three sessions a week for twelve weeks
  • →Wants a base to build on rather than a short challenge
  • →Prefers full-body sessions over a four or five day split
BEFORE YOU START
  • →Can walk 30 minutes without difficulty
  • →Can get down to the floor and back up unassisted
  • →No current injury that stops you loading a squat or hinge pattern
EQUIPMENT
BarbellDumbbellBenchPull-up barMatKettlebell
Movement QualityWeeks 1–4

Learn the patterns and establish the three-session rhythm. Load is a teaching tool here, not the point.

  1. MondayBeginner Full Body A — Squat and PushFilm the squat from the side on your last set and watch it back.Strength · 45 min
  2. TuesdayEasy 30 min walk
  3. WednesdayBeginner Full Body B — Hinge and OverheadKeep the hinge light until the back angle holds for all 8 reps.Strength · 45 min
  4. ThursdayEasy 30 min walk
  5. FridayBeginner Full Body C — Split Stance and CarryStrength · 45 min
  6. SaturdayEasy 45 min walk, hike or bike
  7. SundayRest

PROGRESSIONThree sets of 8 on every main lift, stopping 4 reps short of failure. Add load only when all three sets of 8 are clean and unhurried — typically 2.5 kg on lower-body lifts and 1 to 2 kg on upper-body lifts, once per week at most.

Building VolumeWeeks 5–8

Add a fourth working set and start finishing sets closer to genuine effort. This is where most of the block's total work is done.

  1. MondayBeginner Full Body A — Squat and PushFourth set added to squat and press.Strength · 45 min
  2. TuesdayEasy 30 min walk
  3. WednesdayBeginner Full Body B — Hinge and OverheadStrength · 45 min
  4. ThursdayFull Body MobilityNot a session — 30 minutes to keep hips and shoulders moving between lifting days.Mobility · 30 min
  5. FridayBeginner Full Body C — Split Stance and CarryCarries: add distance before you add load.Strength · 45 min
  6. SaturdayEasy 45 min walk, hike or bike
  7. SundayRest

PROGRESSIONFour sets of 8 on the two main lifts of each session, three sets on accessories. Add 2.5 kg to lower-body lifts every week and 1 to 2 kg to upper-body lifts every second week. Last set should end 2 reps short of failure by week 8. If a week is missed, repeat it rather than jumping ahead.

DeloadWeek 9

Shed accumulated fatigue before the heaviest weeks of the plan. Nothing here should feel hard.

  1. MondayDeload Week SessionMobility · 40 min
  2. TuesdayEasy 30 min walk
  3. WednesdayFull Body MobilityMobility · 30 min
  4. ThursdayRest
  5. FridayDeload Week SessionSame loads as Monday. Stop early if it feels heavy.Mobility · 40 min
  6. SaturdayEasy 45 min walk
  7. SundayRest

PROGRESSIONTwo sets of 5 on the main lifts at 60 percent of your week 8 load. No accessories, no carries, no sets to effort. Do not add weight anywhere this week.

First Heavy SetsWeeks 10–12

Take the patterns you have learned into a heavier rep range so week 12 gives an honest number to build the next block on.

  1. MondayBeginner Full Body A — Squat and PushTop set of 5, then two sets of 8.Strength · 45 min
  2. TuesdayEasy 30 min walk
  3. WednesdayBeginner Full Body B — Hinge and OverheadTop set of 5 on the hinge only. Overhead work stays at 8s.Strength · 45 min
  4. ThursdayEasy 30 min walk
  5. FridayBeginner Full Body C — Split Stance and CarryKeep this one moderate — it is the recovery session of the week now.Strength · 45 min
  6. SaturdayEasy 45 min walk, hike or bike
  7. SundayRest

PROGRESSIONOne top set of 5 followed by two back-off sets of 8 on the main lifts. Add 2.5 kg to the top set each week. Week 12 is the test week — take the squat, hinge and press to a genuine 5-rep max on the day, one attempt each.

PROGRESSION RULES
  • →Week 9 is a deload and is not optional. Run it even if you feel good — especially if you feel good.
  • →Add load only when every prescribed rep of a lift was clean at the current load. Reps first, then weight.
  • →Miss one session, carry on. Miss two in a week, repeat that week before moving forward.
  • →Warm-up sets are not working sets. Two to three ramping sets before the first working set on each main lift.
  • →Leave 2 to 4 reps in reserve on every set except the week 12 top sets.
  • →If bodyweight drops more than 1 kg a week for two weeks running, eat more before adding any load.
WHAT WE MEASURE
  • →5-rep max on back squat, tested week 1 and week 12
  • →5-rep max on trap bar or barbell deadlift, week 1 and week 12
  • →Maximum push-ups in one unbroken set
  • →Farmer's carry distance with half bodyweight total, week 1 and week 12
  • →Bodyweight and waist measurement, week 1, week 6 and week 12

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