First 12 Weeks (True Beginner)
12-week beginner program for someone who has literally never lifted before. Three days per week, full body, prioritizes pattern learning before load progression.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Low Impact
Unlock First 12 Weeks (True Beginner) in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Twelve-week program for the absolute beginner — someone who has never seriously trained or who is returning after years away. Three training days per week (Mon/Wed/Fri). Each session is identical: a hinge, a squat, a push, a pull, and a stability hold. The first 4 weeks are about learning the patterns at light loads. Weeks 5-8 introduce real progression. Weeks 9-12 add a fourth set on key lifts and conclude with a confidence-building light test.
Designed to build the habit of training. If you finish 12 weeks with all sessions completed and a few small PRs, you've succeeded — congratulations, you're a lifter.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓12 weeks of programming
- ✓3 training days per week
- ✓9 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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