Your Beginner Strength Guide

Build strength, not confusion.
This guide will walk you through everything you need to start training. The right way.

Ready to build real strength without wasting time on bad routines, hype, or overcomplicated advice? This is your no BS beginner guide to getting stronger with the Push/Pull/Legs (PPL) method.

What is PPL?

• Push = Chest, Shoulders, Triceps
• Pull = Back, Biceps
• Legs = Quads, Hamstrings, Glutes, Calves

Why it works: simple, structured, and scalable

Weekly Routine Options

3-day: Mon – Push / Wed – Pull / Fri – Legs
6-day: Mon – Push / Tue – Pull / Wed – Legs / Thu – Push / Fri – Pull / Sat – Legs

Each muscle group gets 2 days worth of recovery while training the others throughout the week. You get to train smart, train consistently, and practice good recovery.

Push Day

• Benchpress (it’s good to start with a compound lift to better measure progress)
• DB(Dumbbell) Shoulder Press
• Lateral Raises
• Tricep Pushdowns

Pull Day

• Deadlifts(Switch to a trap bar if too much lower back strain)
• Lat Pulldowns
• Barbell Rows
• Bicep Curls

Leg Day

• Full Squats
• Lunges
• DB Romanian Deadlifts
• Calf Raises

Gear

You don’t need a $300 haul. Just a few key things.

Flat soled shoes are ideal for squats and deadlifts. I recommend these Converse Chuck Taylors. Simple, durable, and cheap.

Wrist wraps are a must for locking your wrist and preventing injury while pressing. I recommend these by Rip Toned. They get the job done.

Creatine and whey protein are a must to help grow strength. This creatine and whey will be good for starting out.

My recommended gear choices here. More supplements here.

Mistakes to Avoid

• Ego lifting
• Program hopping
• Neglecting form
• Training too often without recovery
• Forgetting to eat and sleep

What’s Next?

• Read the Supplement Guide
• Check out the Gear Page
• Contact Me with questions
• DM me on Instagram