8-Week Beginner Strength

8 weeks

About this program

A simple, progressive full-body programme for first-time lifters. Three sessions a week, focusing on the squat, bench, deadlift, row, and overhead press. Add small load increments each week.

Created by

John Kamau

Certified personal trainer specialising in strength training and weight loss. 8 years experience helping busy professionals build sustainable habits in Nairobi's biggest gyms and home setups.

Sample day preview

Week 1 · Day 1 · Day A — Squat focus

Warm-up: 5 min easy bike or rowing erg, then 2 light sets of squats.
Back Squat3 × 8
Bench Press3 × 8
Bent-Over Row3 × 8
Plank3 × 30s

One-time purchase

KES 3,500

Self-guided. Includes logging, progress tracking, and any program manual.

Need 1-on-1 coaching? Book a session with John Kamau