12-week beginner checklist

Work through the groups in order. Each item links to the guide that explains how. Tick items as you go; your progress is saved in this browser.

Before you start

• If you have a health condition, injury or have been inactive, check with a doctor first
• Choose your program: the beginner full-body plan or the home plan
• Pick three training days you can keep every week
• Set up a training log on paper or in an app
• Record your starting body weight, waist measurement and progress photos (how)
• Estimate your maintenance calories (TDEE guide)
• Work out your daily protein target (protein guide)

Weeks 1 to 2: learn the movements

• Read the form guides for the squat, bench press, overhead press, barbell row and Romanian deadlift
• Learn the 10-minute warm-up
• Find starting weights that feel easy with perfect form
• Practice setting the safety pins in the power rack
• Film one set of each main lift from the side and compare with the guide
• Complete all six sessions

Weeks 3 to 4: build the habit

• Add weight every session that you complete all sets (progressive overload)
• Use a timer for rest periods (rest between sets)
• Hit your protein target at least five days a week
• Average 7 or more hours of sleep (sleep and recovery)
• Start rating sets with RPE (sets, reps and RPE)

Weeks 5 to 8: add the deadlift and push on

• Learn the conventional deadlift and add it to Workout B
• Work on your first pull-up progression
• Take new photos and measurements at the end of week 6
• Add 2 to 3 short cardio sessions a week (HIIT vs LISS)
• Check your weekly average body weight and adjust calories if needed
• Film your main lifts again and compare with week 1

Weeks 9 to 12: consolidate

• Keep progressing; if a lift stalls three sessions in a row, reduce it about 10 percent and rebuild
• Add core work twice a week (core guide)
• Take a lighter week if you feel worn out (deloads)
• Complete 36 sessions over 12 weeks, or as close as you can

Week 12 review

• Compare your starting and current weights on every main lift
• Take final photos and measurements
• Read breaking plateaus if any lift has stalled
• Choose your next program (choosing a program)
• Set three goals for the next 12 weeks