This 10-week strength training programme focuses on the barbell and dumbbell lifts that matter most. Built around progressive overload and a 4-day upper/lower split, it develops full-body strength for lifters of all levels.
Founder & Software Developer
Developing fitness software since 2018. Personal training experience: 15 years of strength training.
Last updated: Mar 12, 2026
This workout plan was created with AI assistance and reviewed by certified professionals. All recommendations are based on current sports science and evidence-based principles.
Science-based principles that guarantee your success
Strength gains depend on systematically increasing the demands placed on your muscles. This plan uses a structured loading model — adding weight every 1–2 weeks — which aligns with the principle of specific adaptation to imposed demands (SAID). Without progressive overload, the body has no reason to get stronger.
The plan centres on multi-joint movements like squats, deadlifts, bench press and overhead press. These exercises activate large amounts of muscle tissue simultaneously, producing greater mechanical tension — the primary driver of strength adaptation according to exercise physiology research.
Training each muscle group twice per week provides the optimal stimulus-to-recovery ratio for strength development. Meta-analyses show that hitting a muscle group at least twice weekly produces significantly greater strength gains than once-per-week training, without the recovery cost of full-body daily sessions.
Your Workout Plan in Detail
Weeks 1–3: Learn movement patterns, establish working weights | Weeks 4–6: Add 2.5–5 kg to main lifts every 1–2 weeks | Weeks 7–9: Increase intensity, reduce rep ranges on compounds | Week 10: Deload at 60% intensity to consolidate gains
Avoid these typical beginner mistakes for better results
Loading more weight than you can handle with proper technique, especially on squats and deadlifts.
Increased injury risk to the lower back, knees and shoulders. Reduced muscle activation because momentum replaces controlled force.
Use a weight you can control for the full range of motion. If your form breaks down before the last rep, the weight is too heavy.
Practical Example:
If your squat form breaks at 100 kg, train at 85–90 kg until depth and control are consistent for all prescribed reps.
This structured 8-week workout plan combines strength training and cardio to reduce body fat, preserve muscle mass, and ...
This 12-week muscle building program is designed to systematically increase strength and muscle mass through progressive...
This 6-week beginner workout plan helps you learn fundamental movements, build basic strength and establish a sustainabl...
Create your individual workout and nutrition plan now, based on your goals and requirements.