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with Diego · 8 weeks

THE BEGINNER PROGRAM

Free. One full-body workout, three days a week. Where you actually start.

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Start week 1 →Or print the whole program

For you if

You're in a gym (or about to be) and you want a real plan. One full-body session, three days a week, eight weeks. Every lift filmed, every cue that matters, free so there's no reason not to start.

Not for you if

  • ×You've trained consistently for 6+ months — you don't need a beginner program. Ask us about 1:1 coaching.
  • ×You have no gym access. Run the free At-Home Program first, then come back.

Inside · 8 weeks, day by day

  • Week 01

    Learn The Session

    Groove all 11 movements. Find your working weights.

  • Week 02

    Add Load

    Same session, a little heavier. Reps climb toward the top.

  • Week 03

    Build

    Weights up where the body lets them. Every set counts.

  • Week 04

    Own It

    The lifts feel like yours. Decide what's next.

Train it here

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Week 1 · Learn The Session

Same full-body session, 3 days a week (e.g. Mon / Wed / Fri). Rest at least one day between sessions. Every week for 8 weeks you run this exact workout — you add a little weight (or a rep or two) as it gets easier. That's the whole progression.

Week 1 · Day 1

FULL BODY

11 exercises

Rest between sets

Rest until you can take the next set to 100%. Usually 2-4 minutes on the heavy sets. Failure is the engine; rushing shortchanges the work.

  • INCLINE DUMBBELL PRESS

    4 sets

    1. Warm-up10 reps · 60% of working weightLight feeler set
    2. Working 28-12 repsLeave 1-2 reps in the tank
    3. Working 38-12 repsLeave 1-2 reps in the tank
    4. Working 48-12 repsLast rep should be hard

    Form cues

    • —Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad.
    • —Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso.
    • —Press up and slightly together — don't slam the lockout or let your wrists roll back.

    Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

  • CHEST SUPPORTED ROW

    3 sets

    1. Working 110-12 repsLeave 1-2 in the tank
    2. Working 210-12 repsLeave 1-2 in the tank
    3. Working 310-12 repsLast set to a hard finish

    Form cues

    • —Keep your chest glued to the pad the whole set — no rocking or heaving.
    • —Drive your elbows back and squeeze your shoulder blades together at the top.
    • —Control the weight all the way back to a full stretch before the next rep.

  • LAT PULLDOWN

    3 sets

    1. Working 110-12 repsLeave 1-2 in the tank
    2. Working 210-12 repsLeave 1-2 in the tank
    3. Working 310-12 repsLast set to a hard finish

    Form cues

    • —Grip just outside shoulder width and start from a full stretch, arms straight.
    • —Pull the bar to the top of your chest by driving your elbows down, not by leaning way back.
    • —Let the bar rise under control and feel the lats stretch before the next rep.

  • LYING HAMSTRING CURL

    3 sets

    1. Working 112-15 repsLeave 1-2 in the tank
    2. Working 212-15 repsLeave 1-2 in the tank
    3. Working 312-15 repsLast set to a hard finish

    Form cues

    • —Press your hips into the pad — don't let them pop up as you curl.
    • —Curl your heels toward your glutes and squeeze hard at the top.
    • —Lower slowly to a full straight-leg stretch every rep.

  • HIP THRUST

    3 sets

    Options: Barbell Hip Thrust / Dumbbell Hip Thrust

    1. Working 110-12 repsLeave 1-2 in the tank
    2. Working 210-12 repsLeave 1-2 in the tank
    3. Working 310-12 repsLast set to a hard finish

    Form cues

    • —Upper back on the bench, chin tucked, ribs down — don't arch your lower back.
    • —Drive through your heels and squeeze your glutes to lock out level hips.
    • —Pause at the top, then lower under control — glutes do the work, not the lower back.

    Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

  • DUMBBELL LATERAL RAISE

    3 sets

    1. Working 112-20 repsLeave 1-2 in the tank
    2. Working 212-20 repsLeave 1-2 in the tank
    3. Working 312-20 repsBurn out the last set

    Form cues

    • —Slight bend in the elbows — lead with your elbows, not your hands.
    • —Raise to about shoulder height, no higher, like pouring from a jug.
    • —Lower slowly and don't swing or use momentum from your hips.

  • CABLE REAR DELT FLY

    2 sets

    1. Working 115-20 repsLeave 1-2 in the tank
    2. Working 215-20 repsBurn out the last set

    Form cues

    • —Slight bend in the elbows; sweep your arms out and back in a wide arc.
    • —Squeeze the rear delts and keep your traps and neck relaxed.
    • —Control the return — don't let the cable yank your arms forward.

  • BICEPS CURL

    3 sets

    Options: Cable Bicep Curl / Dumbbell Curl / Hammer Curl

    1. Working 110-15 repsLeave 1-2 in the tank
    2. Working 210-15 repsLeave 1-2 in the tank
    3. Working 310-15 repsBurn out the last set

    Form cues

    • —Pin your elbows at your sides and keep them there the whole rep.
    • —Curl up without swinging your torso or using momentum.
    • —Lower all the way to a full stretch and control the negative.

    Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

  • TRICEPS EXTENSION

    3 sets

    Options: Tricep Rope Pushdown / Dumbbell Skull Crusher

    1. Working 110-15 repsLeave 1-2 in the tank
    2. Working 210-15 repsLeave 1-2 in the tank
    3. Working 310-15 repsBurn out the last set

    Form cues

    • —Keep your elbows tucked and pointing forward — upper arms stay still.
    • —Extend fully and squeeze the triceps at the bottom or lockout.
    • —Control the weight back to a full stretch, no elbow flare.

    Rope pushdown or dumbbell skull crushers — pick one.

  • DUMBBELL CALF RAISE

    3 sets

    1. Working 112-20 repsLeave 1-2 in the tank
    2. Working 212-20 repsLeave 1-2 in the tank
    3. Working 312-20 repsBurn out the last set

    Form cues

    • —Rise as high as you can onto the balls of your feet — full stretch to full contraction.
    • —Pause and squeeze the calves hard at the top.
    • —Lower slowly to a deep stretch at the bottom each rep.

  • CABLE AB CRUNCH

    3 sets

    1. Working 112-15 repsLeave 1-2 in the tank
    2. Working 212-15 repsLeave 1-2 in the tank
    3. Working 312-15 repsBurn out the last set

    Form cues

    • —Crunch with your abs by rounding your spine — don't just pull with your arms or hips.
    • —Bring your elbows toward your knees and exhale as you crunch.
    • —Control the way back up and keep tension on the abs the whole set.

Finish every training day to close the week

Cardio

  • —Work toward roughly 150 to 300 minutes of easy cardio a week plus around 7,000 steps a day. The gym just gives you more tools.
  • —Make your main cardio low and steady on a machine you like: incline treadmill walk, bike, elliptical, or stair climber, 20 to 40 minutes at a pace where you can still talk.
  • —Biking and incline walking are easier on your lifting recovery than running, so lean on those if you are worried about your legs.
  • —Fit cardio around lifting. A separate session or off day is ideal, and if it is the same day, lift first then do 15 to 30 easy minutes after.
  • —Two to four easy cardio sessions a week is a solid beginner range, and daily steps cover the rest.
  • —Intervals are optional and earned. Add at most one short session a week after a few steady weeks, and drop it if your lifting recovery starts slipping.
  • —This is general fitness guidance, not medical advice. Check with a doctor first if you have any health condition.

Diet

  • —Now that you are lifting real weight, protein matters more for recovery. Aim for about 0.7 to 1 gram per pound of bodyweight a day, spread across 3 to 4 meals.
  • —No need to count grams. Hand portions get you there, a palm or two of protein at each meal.
  • —Eat a real meal or a carb-plus-protein snack in the couple hours before and after training so you have gas in the tank.
  • —Build the plate the same way every time: a palm of protein, a cupped hand of carbs, a fist of veggies, and a thumb of fat.
  • —Match food to your goal. Eat a bit more with carbs around lifting to build, or keep protein high and trim slightly to lean out, adjusting slowly over weeks.
  • —Judge changes by the mirror, the tape, and your lifts over time, not by daily scale bounces.
  • —Creatine monohydrate at 3 to 5 grams a day has the most evidence and is cheap and safe. Protein powder is just a convenient way to hit your protein. Skip the fat burners, BCAAs, and detox teas, they are mostly marketing.
  • —This is general fitness guidance, not dietitian advice. Check with a doctor first if you have a health condition, take medication, are pregnant, or have any history of an eating disorder.

Included

  • —One full-body session, run 3 days a week for 8 weeks
  • —11 movements — the grouped ones are interchangeable, pick what your gym has
  • —Diego-filmed demo on every exercise
  • —Three coach-agreed form cues on every exercise
  • —Sets, reps, and rest built in — plus the rest timer in the workout viewer
  • —Lifetime access — keep it, run it again

Progression

  • 01Same session every week — the exercises don't change, the weight does.
  • 02Double progression: hit the top of the rep range on every set, then add a little weight next time.
  • 03Stop 1-2 reps short of failure on the working sets. Form is the gate, not ego.
  • 04Rest 2-2.5 min on the big lifts, 60-90s on the isolation work.
  • 05Run it 8 weeks, then run it again heavier — or ask us about 1:1 coaching.

Free · No card · Lifetime access

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The coach

Diego, ProgramBody coach

Founder · Muscle Gain & Athletes

DIEGO

My dad brought me to the gym before I was old enough to lift. At eleven I'd just sit there and watch a man with one leg put in more work than most people do with two. I knew I had to train with him. I was overweight and I wanted to be proud of what I saw in the mirror, and training with him is what drove my transformation. It set the standard for everything I coach now.

More on Diego →

FAQ

  • Why is it free?

    To get you started. The hardest part is beginning — we made saying yes easy. The value is real: full programming, filmed demos, form cues, lifetime access.

  • The exercises are grouped — what does that mean?

    Grouped movements are interchangeable. Biceps: cable, dumbbell, or hammer curl — pick one. Triceps: rope pushdown or skull crusher. Hip thrust: barbell or dumbbell. Use whatever your gym has open.

  • Do I need a full gym?

    A standard gym covers all of it — a bench, dumbbells, a couple cables, and a hip-thrust setup. No gym yet? Start with the free At-Home Program.

What we don't do

  • 01No hidden subscriptions. One-time purchase, lifetime access.
  • 02No auto-renewal. No recurring charges. We don't keep your card on file.
  • 03No fake before/afters. No stock-photo bodies. No stolen transformations.
  • 04No fake urgency. No 'only 3 spots left' psyops on the programs.
  • 05No fake reviews. Every testimonial is a real client of one of us.
  • 06No upsell sequences. The bonus library is free with any program.
  • 07No 30-day transformation promises. Real bodies take real time.
  • 08No bro-science. Every form cue has a why. The why's in the videos.

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