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Your first 30 days, mapped out
No jargon, no gatekeeping. Six steps that take you from "I don't know where to begin" to a training and nutrition routine you can hold for years.
Step 1 · 01
Know your numbers
Calculate your maintenance calories and a realistic protein target. Everything else is built on these two numbers.
Step 2 · 02
Pick a split you'll actually do
Three days a week beats five days you skip. Full-body or upper/lower is ideal for the first six months.
Step 3 · 03
Learn six movements
Squat, hinge, push, pull, carry, brace. Master these patterns before chasing anything fancy.
Step 4 · 04
Eat like you train
Build a short rotation of high-protein meals you enjoy. Boring and repeatable wins over perfect and unsustainable.
Step 5 · 05
Track it
Weigh in weekly, log your lifts, keep the streak alive. Progress you can see is progress you keep.
Step 6 · 06
Stay accountable
Join a challenge and give yourself a finish line. Thirty days of consistency changes more than any program tweak.
Beginner questions, answered
How many days a week should I train?
Three full-body sessions with a rest day between each is the highest-return schedule for a beginner. Add a fourth day only once three is automatic.
Do I need supplements?
No. Protein powder and creatine are convenient and well-evidenced, but nothing on the shelf outperforms sleep, calories and consistent training.
Should I bulk or cut first?
If you're over roughly 20% body fat (men) or 30% (women), start with a slow cut. Otherwise eat at a small surplus and build.
How long until I see results?
Strength changes in 2–4 weeks, visible changes in 8–12 weeks, big changes in a year. The people who look great trained for years, not months.
Not sure which split suits you?
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