Beginner Size Routine — Safe Progression & Tracking
Consistency beats intensity. Use light sessions, scheduled rest and weekly measurements to track trendlines rather than day‑to‑day noise.
Weekly structure
- Days 1–2: Warm‑up, light work, cool‑down
- Day 3: Rest + mobility
- Days 4–5: Repeat Days 1–2
- Days 6–7: Full rest
Safety & tracking
Stay at moderate intensity. If morning quality dips, reduce volume. Measure weekly at the same time.
Programs to consider: Growth Matrix and Growth Code.