PROGRAMS / BEGINNER

A beginner gym program you can follow

If you're new to lifting, the hard part is knowing what to do when you walk in. The Beginner program answers that for every day of the week. Five days are strength sessions, with five or six exercises each, and two are recovery days with cardio.

Who it's for

New to the gym? Start with the Beginner program. It teaches technique and builds the habit.

The weekly split

Build consistency, learn exercise technique, and improve basic strength and conditioning.

  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Full Body

  7. DAY 7

    Recovery + cardio

How to progress

The aim early on is good technique and turning up consistently. Load comes later.

General activity guidance

For general physical activity guidance, see the Australian Government's Physical Activity and Exercise Guidelines. This page only describes the Beginner program in the app. We don't make health claims of our own.

Start it free in the app

Start free. Try Pro free for your first month.

Download on the App StoreGet it on Google Play
iOS & Android · Prices and availability are shown in your local app store.

The Beginner program is included on the Free plan. Intermediate and Advanced are on Pro.

Questions

Is Physique Method free?

Yes. The Free plan costs nothing, forever, and includes Ronan's Beginner program with training, water and progress logging. If you want more, your first month of Pro is free. Pro adds the Intermediate and Advanced programs, the exercise video library, meal templates and macro tracking. Check pricing and renewal terms in your app store before your free month ends.

I'm a beginner. Where do I start?

With the Beginner program, which focuses on technique and consistency.