First Rep: 8-Week Beginner Strength
Master the big lifts. Build the body that earns them.
Adds the plan to My Library so you can check off each day as you train.
Goal
Foundational strength + form
Duration
8 Weeks
Frequency
3 days/wk
Level
Beginner
Full program
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Workout Summary
First Rep: 8-Week Beginner Strength
A three-day full-body program built on the squat, bench, deadlift, and overhead press. Linear progression, careful warm-ups, and accessory work that protects the lower back and shoulders.
Who it's for
- Anyone in their first year of lifting
- Returners coming back after months off
- People intimidated by complicated splits
What you get
- 3 sessions per week, 50 minutes each
- Linear loading with video form cues
- Two simple accessory finishers
- First-deload trigger explained
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Beginner
Maintenance to slight surplus, protein at 0.8 g/lb, lots of whole foods.
Supplementation
Supplementation
Creatine + whey. That's it.
Sleep & Recovery
Sleep & Recovery
Two rest days minimum. Add walks. Sleep 8 hours.
Training Overview
Training Overview
Three full-body days alternating between Workout A and Workout B every other session.
8 Weeks · Progression
Progression
Add 5 lb to lower-body lifts and 2.5 lb to upper-body lifts every session until a failed rep. Then deload 10% and continue.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayWorkout A
- TuesdayRest / Walk · keep it easy (Zone 1, nasal-breath pace)
- WednesdayWorkout B
- ThursdayRest / Walk · keep it easy (Zone 1, nasal-breath pace)
- FridayWorkout A
- SaturdayRest · optional 20–30 min walk or light mobility
- SundayRest · optional 20–30 min walk or light mobility
Workouts
First Rep: 8-Week Beginner Strength
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–8 unlock after purchase
Week 1 · Day 1
Full Body A
Squat focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 5 | 3 min |
| Bench Press | 3 | 5 | 2–3 min |
| Barbell Row | 3 | 5 | 2 min |
| Plank | 3 | 30–45 sec | 60 sec |
Week 1 · Day 2
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 3
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 4
Full Body B
Pull focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2–3 min |
| Deadlift | 1 | 5 | - |
| Chin-Up (assisted ok) | 3 | AMRAP | 90 sec |
Week 1 · Day 5
Optional · Active recoveryRow + Core
Low-intensity rowing intervals + core stability. Keeps you moving without taxing the nervous system.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rowing Machine | 5 | 3 min easy / 1 min rest | 1 min |
| Side Plank | 3 | 30 sec/side | 45 sec |
| Bicycle Crunches Easy | 3 | 20 | 45 sec |
Week 1 · Day 6
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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FAQ
FAQ
I can't squat to depth yet.
Box squat to a bench, then progressively lower the box. Mobility comes with practice.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.