Muscle Basics

Why It Works

Muscle Basics is for people who are new to the gym and want to build muscle. You train three times a week, and every session works the whole body: legs, chest, back, shoulders and arms. Each muscle group gets trained three times a week, with a rest day between sessions.

Muscle grows when you do enough hard sets and slowly lift more over time. As a beginner you do not need many sets to make progress. Two or three hard sets per exercise is enough, and it keeps each session to 45 minutes.

Most of the exercises use machines, cables and dumbbells. They are easy to learn and let you work hard without your form breaking down. The barbell hip thrust on day 3 is the only barbell lift, and the bar rests on your hips, so it is simple to set up.

Every set has a rep range and an effort target. Finish each set with about two good reps left in the tank. The sessions stay the same for all eight weeks, so you can see your numbers go up from one week to the next. You do a short test in week 1 and repeat it in week 8.

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Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

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How to Use It

Your week

Mon Day 1 Legs, Chest and Pull-up
Tue
Wed Day 2 Squat, Row and Incline Press
Thu
Fri Day 3 Hip Thrust and Upper Body
Sat
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Pick a weight that lets you reach the bottom of the rep range on every set. Add a rep or two each week until every set reaches the top of the range, then add the smallest weight step and start again from the bottom. On most dumbbell exercises that step is 1 to 2 kg. On machines, move the pin down one plate. The assisted pull-up works the other way round: you progress by taking counterweight off.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Legs, Chest and Pull-up

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 bodyweight squats to a bench
10 arm circles forwards and 10 backwards
1 light set of 10 on the leg press, then 1 light set of 10 dumbbell bench presses
1 light set of 8 assisted pull-ups with plenty of counterweight

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Leg press	3	10–12	90s	2 left (RIR 2)	Lower until your knees reach about 90 degrees, then press through your whole foot.
	Easier: Leg press with a shorter range Harder: Leg press with a pause at the bottom
B	Dumbbell bench press	3	8–12	90s	2 left (RIR 2)	Keep your shoulder blades pulled back and lower the dumbbells to chest level.
	Easier: Dumbbell floor press Harder: Dumbbell bench press with a 3-second lowering
C	Assisted pull-up	3	8–12	90s	2 left (RIR 2)	Pick the counterweight that lets you reach 8 good reps. Less counterweight means more of your own bodyweight.
	Easier: Assisted pull-up with more counterweight Harder: Assisted pull-up with less counterweight
D	Cable pull-through	2	12–15	60s	2 left (RIR 2)	Push your hips back with a flat back, then drive them forwards and squeeze your glutes to stand tall.
	Easier: Hip hinge with a broomstick along your back Harder: Cable pull-through with a 2-second squeeze at the top
E1	Dumbbell biceps curl	2	12–15	0s	2 left (RIR 2)	Keep your elbows by your sides and lower the dumbbells all the way down.
	Easier: Seated dumbbell curl Harder: Dumbbell curl with a 3-second lowering
E2	Cable overhead triceps extension	2	12–15	60s	2 left (RIR 2)	Keep your elbows pointing forwards and close to your head, and move only at the elbow.
	Easier: Dumbbell overhead triceps extension, seated Harder: Cable overhead triceps extension with a 3-second lowering

Cool-down

3 minutes of easy walking
Hamstring stretch with your heel on a low step, about 30 seconds on both legs
Chest stretch in a doorway, about 30 seconds

Day 2

Squat, Row and Incline Press

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 glute bridges
8 hip hinges with a broomstick held along your back
1 light set of 8 goblet squats, then 1 light set of 8 Romanian deadlifts with light dumbbells

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Goblet squat	3	10–12	90s	2 left (RIR 2)	Hold the dumbbell against your chest and sit down between your heels.
	Easier: Goblet squat to a box Harder: Goblet squat with a 3-second lowering
B	Machine seated row	3	10–12	90s	2 left (RIR 2)	Keep your chest on the pad and pull your elbows back until your hands reach your ribs.
	Easier: Machine seated row, one arm at a time Harder: Machine seated row with a 2-second squeeze
C	Incline dumbbell press	3	10–12	90s	2 left (RIR 2)	Set the bench to about 30 degrees. Lower the dumbbells to the sides of your upper chest.
	Easier: Incline dumbbell press with the bench at its lowest incline Harder: Incline dumbbell press with a 3-second lowering
D	Dumbbell Romanian deadlift	3	10–12	90s	2 left (RIR 2)	Push your hips back and keep the dumbbells close to your legs.
	Easier: Romanian deadlift to mid-shin Harder: Single-leg Romanian deadlift
E	Dumbbell lateral raise	2	12–15	60s	2 left (RIR 2)	Lead with your elbows and stop when your arms are level with your shoulders.
	Easier: Seated dumbbell lateral raise Harder: Lateral raise with a 2-second pause at the top
F	Pallof press	2	8–10	45s	2 left (RIR 2)	Do all your reps facing one way, then turn round and do the same on the other side.
	Easier: Pallof press with a lighter weight and a wider stance Harder: Pallof press with a 3-second hold at arm's length

Cool-down

3 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Lat stretch holding a rack upright, about 30 seconds

Day 3

Hip Thrust and Upper Body

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 glute bridges
10 band pull-aparts or 10 light reverse flys
1 set of 8 hip thrusts with the empty bar, then 1 light set of 10 on the chest press

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell hip thrust	3	10–12	2 min	2 left (RIR 2)	Use a pad on the bar. Keep your chin tucked and pause for a second at the top.
	Easier: Glute bridge Harder: Hip thrust with a 2-second hold at the top
B	Machine chest press	3	10–12	90s	2 left (RIR 2)	Set the seat so the handles line up with the middle of your chest.
	Easier: Incline push-up Harder: Machine chest press with a pause at the chest
C	Chest-supported dumbbell row	3	10–12	90s	2 left (RIR 2)	Keep your chest on the bench and drive your elbows towards your hips.
	Easier: Seated cable row Harder: Single-arm dumbbell row
D	Leg extension	2	12–15	60s	2 left (RIR 2)	Straighten your legs fully, then lower slowly. Keep your hips on the seat.
	Easier: Leg extension with a lighter weight Harder: Leg extension with a 2-second hold at the top
E1	Machine reverse fly	2	12–15	0s	2 left (RIR 2)	Keep a soft bend in your elbows and sweep your arms out wide until they line up with your shoulders.
	Easier: Band pull-apart Harder: Machine reverse fly with a 2-second hold
E2	Cable biceps curl	2	12–15	60s	2 left (RIR 2)	Keep your elbows by your sides and curl the bar up without leaning back.
	Easier: Seated dumbbell biceps curl Harder: Cable biceps curl with a 3-second lowering

Cool-down

3 minutes of easy walking
Glute stretch lying on your back, about 30 seconds on both legs
Child's pose, about 30 seconds

Week by Week

Read the note at the start of each week.

Week 1

Do the test this week, then start light. Use the first sessions to learn each exercise and write down every weight you lift.
Week 2

Lower every rep to a slow count of two. Muscles do much of their work on the way down, so do not let the weight drop.
Week 3

Check your effort. Two reps left should feel hard, but your last rep should look the same as your first.
Week 4

Add weight to any exercise where every set reached the top of the rep range last week. Use the smallest step the gym has.
Week 5

Muscle is built between sessions. Keep your sleep regular and eat some protein at each meal.
Week 6

Look at your tracker. If an exercise has not moved for two weeks, keep the weight and aim for one more rep on each set.
Week 7

Keep the rest times honest. Use a timer, so each set starts when it should and not when you feel ready.
Week 8

Retest this week, in the same order and with the same rest as in week 1, then compare your results.

Test and Retest

Muscle Check

Do this test in week 1 and again in week 8, after your warm-up at the start of a session. Use the same machines and order both times, and rest at least 3 minutes between tests.

Test	Unit	How to do it
Leg press, 12 reps	kg	Build up over a few sets to the heaviest weight you can leg press for 12 good reps, with about one rep left in the tank. Record that weight.
Dumbbell bench press, 12 reps	kg	Build up over a few sets to the heaviest pair of dumbbells you can press for 12 good reps, with about one rep left in the tank. Record the weight of one dumbbell.
Machine seated row, 12 reps	kg	Build up over a few sets to the heaviest weight you can row for 12 good reps, with about one rep left in the tank. Record that weight.

Do the test in week 1 and again in week 8.

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