Programme 1 — 12-Week Beginner Strength

Twelve weeks, three sessions a week, five lifts, one barbell. Your first real plan, no guesswork.

Two workouts, A and B, alternating Monday, Wednesday, Friday. A is squat, bench, row. B is deadlift, overhead press, pull-up. That is the whole thing. You add weight every session for four weeks, deload, repeat, then test in week twelve. The included session-by-session spreadsheet does the maths: you enter your starting loads, it tells you what to lift, you log what actually happened and it tracks your personal records. Built on progressive overload of compound lifts, the one thing adult beginners reliably respond to. If you wanted complexity, you bought the wrong document. Companion to Vol. 14.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.