3-day full body · strength
The programme most people should start with. Three sessions, each built around a squat, a press and a pull, and weights that go up almost every session for the first few months.
New lifters, anyone coming back after time off, and anyone who can only train three days a week. The reason it works for beginners is frequency: you practise the main lifts three times a week, and practice is what makes the weight go up early on.
Alternate Workout A and Workout B on non-consecutive days: A, B, A one week, then B, A, B the next. Monday, Wednesday, Friday is the usual pattern.
Workout A
Workout B
Start light. Genuinely light: a weight you could do for 10 clean reps, used for sets of 5. Every session you complete all the sets and reps, add weight next time: 2.5 kg on bench, press and row, 5 kg on squat and deadlift. You will add weight to the bar twenty or thirty sessions in a row if you start where you should.
When you fail to get all 15 reps on a lift, repeat the same weight next session. Fail it three sessions running and take 10% off and build back up; you'll pass your old best on the way through. That's the whole system, and it is more than most people ever follow consistently.
Adaptive Strength Coach runs exactly this logic for you, plus the parts a rule can't cover: it notices when you're grinding, keeps the deload from being a guess, and knows when you've outgrown linear progression and need the upper/lower split.
Until the weight stops going up session to session, usually three to six months. That's not the programme failing; that's you graduating.
Set your kit and days once, and the app handles the weights and the deloads from what you log. 14 days free, then a flat monthly or annual price.
