Question 1

What weight should I start with on squat and bench press?

Accepted Answer

Start light enough that all 3 sets of 12 reps feel clean with form to spare. For most beginners, that's:
Squat — just the empty barbell (45 lb / 20 kg) or two light dumbbells (10–20 lb / 5–9 kg) held at the chest
Bench press — the empty barbell, or 15–25 lb (7–11 kg) dumbbells per hand
Dumbbell row — 15–25 lb (7–11 kg) per side

The goal of week 1 isn't to challenge yourself — it's to learn the movement patterns. You'll add reps before adding weight, then bump load 2.5–5 lb (1–2 kg) once 12 reps feels easy across all sets.

Question 2

Why only 4 exercises?

Accepted Answer

Because each one trains multiple muscle groups at once — squat hits quads, glutes, and core; bench works chest, shoulders, and triceps; row covers back and biceps; plank locks in the core. Together they cover the full body in under an hour.

More exercises don't build more muscle in week 1 — they just add fatigue and confusion. The four-movement template is the proven minimal effective dose for new lifters, and it lets you focus on form rather than memorizing a long list.

Question 3

What if 12 reps feels too easy on the first session?

Accepted Answer

Don't add weight mid-session — finish all sets at the prescribed reps. Bump the weight on Day 2 or the next time this exact session repeats.

If the workout still feels too easy after 1–2 weeks (you're hitting all 12 reps clean with weight to spare), the plan's progression model handles it: add weight when you've completed every set at the top of the rep range. Beginner Upper/Lower Split or Full Body Beginner are also fine alternatives if you want more variety per session.

Day 1 - Full Body

Squat
3 × 12

Bench Press
3 × 12

Plank
3 × 30 sec

FAQ

Plans with this Workout

Day 1 - Full Body

Squat
3 × 12

Bench Press
3 × 12

Plank
3 × 30 sec

FAQ

Plans with this Workout

Squat3 × 12

Bench Press3 × 12

Plank3 × 30 sec

FAQ

Plans with this Workout

Squat3 × 12

Bench Press3 × 12

Plank3 × 30 sec

FAQ

Plans with this Workout

Squat
3 × 12

Bench Press
3 × 12

Plank
3 × 30 sec

Squat
3 × 12

Bench Press
3 × 12

Plank
3 × 30 sec