Training· 7 min read
Beginner strength programme: two A/B workout options
Alternate A and B workouts using a manageable load and a repeatable setup. The first pair emphasises upper-body practice; the second pair gives more room to lower-body work. Choose by goal and preference rather than treating either pair as a programme that a particular sex must follow.
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The essentials before you start.
- Choose one workload and count repetitions of it across the week.
- Tables give coaching examples; the cited studies do not validate the exact whole plan.
- Record setup, range and effort alongside sets, repetitions and load.
- Optional advanced methods are not compulsory or automatically suitable.
Choose the workload and fit it into the week
Choose one A/B pair. Two weekly sessions can be A then B; three can alternate A/B/A, then B/A/B the next week, with recovery days as appropriate. The optional trunk row is not compulsory. Three sets per listed exercise are an example; begin with less if learning the equipment or if fatigue undermines practice.
Practical movement and setup cues
Practise relevant lighter sets before the working sets. Tempo 3010 in these examples means about three seconds lowering, no deliberate bottom pause, one second lifting and no deliberate top pause. For a timed side plank use a hold rather than trying to apply a lifting tempo to it.
What the cited evidence does and does not establish
The warm-up review concerns acute performance across activities. It does not test this complete beginner programme or establish that the suggested routine prevents injuries. Stable movement helps compare practice; no single ideal joint angle proves a lift safe for every reader.
Upper-body emphasis: workout A
Use a manageable load with repetitions still possible. The optional row can be omitted. These are examples, not sex-specific requirements.
| Exercise | Sets | Repetitions or duration | Tempo | Rest | Alternative option |
|---|---|---|---|---|---|
| Incline dumbbell press | 3 | 8–12 | 3010 | 2 min | Incline barbell press or dumbbell bench press |
| Seated cable row | 3 | 8–12 | 3010 | 2 min | One-arm dumbbell row or seated row machine |
| Bent-over rear-delt fly | 3 | 12–15 | 3010 | 90 s | Cable rear-delt fly |
| Barbell back squat | 3 | 6–8 | 3010 | 2 min | 45-degree leg press, belt squat or supported split squat |
| Seated leg curl | 3 | 12–15 | 3010 | 90 s | Prone leg curl |
| Dead bug (optional) | 3 | 12–20 | 3010 | 1 min | Floor crunch or an appropriately adapted leg raise |
Upper-body emphasis: workout B
Use a manageable load with repetitions still possible. The optional row can be omitted. These are examples, not sex-specific requirements.
| Exercise | Sets | Repetitions or duration | Tempo | Rest | Alternative option |
|---|---|---|---|---|---|
| Smith-machine bench press | 3 | 8–12 | 3010 | 2 min | Barbell bench press or dumbbell bench press |
| Lat pulldown | 3 | 8–12 | 3010 | 2 min | Underhand or single-arm pulldown |
| Cable lateral raise | 3 | 12–15 | 3010 | 90 s | Dumbbell lateral raise |
| Romanian deadlift | 3 | 6–8 | 3010 | 2 min | 45-degree back extension |
| Leg extension | 3 | 12–15 | 3010 | 90 s | Appropriate leg-extension alternative with individual setup |
| Side plank (optional) | 3 | 20–60 s per side | Hold | 1 min | Pallof press |
Lower-body emphasis: workout A
Use a manageable load with repetitions still possible. The optional row can be omitted. These are examples, not sex-specific requirements.
| Exercise | Sets | Repetitions or duration | Tempo | Rest | Alternative option |
|---|---|---|---|---|---|
| Barbell back squat | 3 | 6–8 | 3010 | 2 min | Hack squat or Bulgarian split squat |
| Cable hip kickback | 3 | 10–12 per side | 3010 | 1 min between sides | Single-leg floor bridge with suitable control |
| Lat pulldown | 3 | 8–12 | 3010 | 90 s | Low cable row |
| Machine chest press | 3 | 8–12 | 3010 | 2 min | Chest press or incline dumbbell press |
| Seated hip-abduction machine | 3 | 8–12 | 3010 | 2 min | Cable hip-abduction variation |
| Dead bug (optional) | 3 | 12–20 | 3010 | 1 min | Floor crunch or an adapted leg raise |
Lower-body emphasis: workout B
Use a manageable load with repetitions still possible. The optional row can be omitted. These are examples, not sex-specific requirements.
| Exercise | Sets | Repetitions or duration | Tempo | Rest | Alternative option |
|---|---|---|---|---|---|
| Hip thrust | 3 | 6–8 | 3010 | 2 min | Glute bridge |
| Leg extension | 3 | 12–15 | 3010 | 90 s | Appropriate knee-extension variation with individual setup |
| Seated cable row | 3 | 8–12 | 3010 | 2 min | One-arm dumbbell row or seated row machine |
| Incline dumbbell press | 3 | 8–12 | 3010 | 2 min | Pec deck |
| Cable hip kickback | 3 | 10–12 per side | 3010 | 1 min between sides | Single-leg floor bridge with suitable control |
| Side plank (optional) | 3 | 20–60 s per side | Hold | 1 min | Pallof press |
Effort, rest and optional methods
For the RIR-based strength scale, RPE 8 means roughly two further valid repetitions seemed possible. RPE for a timed hold is only a broad effort description, not a precise repetition conversion. Use the RPE guide to keep the scales distinct.
Warm up with relevant lighter practice, as described in the warm-up guide. Rest enough to repeat the intended movement; the listed intervals are examples, not universal biological limits.
A back-off set follows a heavier set with a manageable reduction in load. A cluster divides a set into mini-blocks separated by a short rest. Rest-pause or drop sets add work beyond the first block. These are optional higher-demand methods and need a suitable setup and finish; they are not required to progress.
Tempo 3010 means three seconds for the lowering phase, no pause, one second for the lifting phase and no pause before the next repetition. For a pull or curl, identify those phases from the movement rather than assuming downward always means lowering the resistance. A timed hold uses elapsed seconds instead of this four-part repetition code. The tempo is a practice reference, not a universal optimum.
Progress while keeping the task comparable
Record the exercise, support or machine settings, range, load, repetitions and effort. Build within a chosen repetition range, then consider a manageable increment when the existing work is repeatable. A change of exercise or tempo needs a new comparison.
If recovery or performance worsens across several sessions, review total work, rest and the rest of the week before adding more sets. Stop for sharp pain and seek individual advice for persistent symptoms rather than using a programme table as rehabilitation.
Use one programme structure as the main plan, rather than adding every linked muscle-specific page on top. Browse the programme collection to compare schedules and the exercise collection for available movement guides.
Illustrated movement examples
The original illustrations are retained. Furniture shown in an image is not proof of a suitable load-bearing support; choose purpose-built equipment and the controlled setup described above.
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Frequently asked questions
Should I do every table on this page?
No. Select the relevant workload or schedule. Alternatives and higher-demand methods are options, not additions to every workout.
Are the sets per session or per week?
Workout rows are per occurrence. Repeating a full workout multiplies its exercise-set total; a weekly distribution must be stated separately.
When should I add load?
When the current task and chosen range are repeatable and the next increment is manageable. The example weeks do not impose a deadline.
Do the cited studies prove this exact programme works best?
No. They provide context for particular variables or exercises, not validation of every combination and individual prescription.
Sources and limitations
Sources support the passages that cite them. Practical suggestions are coaching choices to adapt to your own situation.
- Fradkin et al. · 2010 · Warm-up and acute physical performance synthesis. ↗
Not a trial of this beginner programme or a guarantee of injury prevention.
This general information does not replace individual advice. Zepraug’s limitations.