A beginner program is about one thing: building a solid foundation. The first 3–6 months give you faster progress than you will ever see again — the body responds strongly the first time it meets a new training stimulus. This is the best possible moment to learn correct technique and build good habits.
Key principles
1Train the whole body 3 times a week — this beats split routines for beginners because you hit every muscle group more often
2Prioritise technique over weight — a good 40 kg squat is far better than a bad 80 kg one, and it keeps you injury-free
3Add 2.5–5 kg per session on the big lifts for as long as you can — you are in the phase where progress comes fastest
4Stick to 3–4 sets × 5–10 reps on the big lifts — you do not need high volume to see results as a beginner
5Rest 2–3 minutes between sets — many people skip rest to save time, but it noticeably reduces the effect
6Prioritise sleep and eating enough over extra training days — the body is built while you rest, not while you lift
Example weekly plan
MondayFull body A (squat + bench press + row)
WednesdayFull body B (deadlift + overhead press + lat pulldown)