Welcome to the world of weightlifting and gym training! As a beginner, it’s important to start slow and steady to build a solid foundation of strength and technique. In this introductory plan, we’ll focus on mastering the fundamental movements and gradually increasing intensity and volume.

Phase 1: Foundations (2-4 weeks)

In this phase, we’ll focus on perfecting your technique and building a base level of strength.

Workouts will be full body, performed 2-3 times per week, with at least one day of rest in between sessions. Each session will begin with a dynamic warm-up to get your heart rate up and activate your muscles.

Exercises:

1. Squat (3 sets x 8-12 reps)
2. Deadlift (3 sets x 8-12 reps)
3. Bench press (3 sets x 8-12 reps)
4. Standing military press (3 sets x 8-12 reps)
5. Pull-ups or lat pulldowns (3 sets x 8-12 reps)
6. Rows (3 sets x 8-12 reps)

Phase 2: Progression (4-6 weeks)

In this phase, we’ll start to increase the intensity and volume of your workouts. You should be feeling more confident in your technique and be ready to challenge yourself.

Workouts will still be full body, but we’ll introduce some variations of the fundamental exercises to keep things interesting and challenging.

Exercises:

1. Squat variations (front squats, goblet squats, etc.) (3-4 sets x 8-10 reps)
2. Deadlift variations (Romanian deadlifts, sumo deadlifts, etc.) (3-4 sets x 8-10 reps)
3. Bench press variations (incline bench, dumbbell bench, etc.) (3-4 sets x 8-10 reps)
4. Standing military press variations (seated press, dumbbell press, etc.) (3-4 sets x 8-10 reps)
5. Pull-up variations (weighted pull-ups, assisted pull-ups, etc.) (3-4 sets x 8-10 reps)
6. Rows variations (one-arm rows, cable rows, etc.) (3-4 sets x 8-10 reps)

Phase 3: Strength (6-8 weeks)

In this phase, we’ll focus on building raw strength. You should be feeling comfortable with the exercises and ready to push yourself to new limits.

Workouts will still be full body, but we’ll focus on heavy, compound lifts.

Exercises:

1. Squats (4-5 sets x 4-6 reps)
2. Deadlifts (4-5 sets x 4-6 reps)
3. Bench press (4-5 sets x 4-6 reps)
4. Standing military press (4-5 sets x 4-6 reps)
5. Weighted pull-ups (4-5 sets x 4-6 reps)
6. Barbell rows (4-5 sets x 4-6 reps)

Phase 4: Maintenance (ongoing)

In this phase, we’ll focus on maintaining your strength gains and improving your overall fitness. You should feel confident in your technique and be able to lift heavy weights with good form.

Workouts will be tailored to your specific goals and may include a mix of compound lifts, isolation exercises, and cardio.

Remember, consistency is key! Stick to your plan, push yourself, and most importantly, have fun with it!