Resources·The Beginner's Guide to the Gym
4-week strength program
The Beginner's Guide to the Gym.
A four-week full-body strength program designed for clients on GLP-1 protocols — built to protect lean muscle while body composition is changing. Three days a week, compound lifts, structured progression.
Why strength training, on a peptide protocol.
GLP-1 medications are highly effective for weight loss, but they come with a real risk: muscle loss alongside fat loss. The right strength training plan counteracts that by building a foundation of muscle and strength that supports your long-term health and metabolic function.
If you're a beginner, the best place to start is a full-body program three days per week, focused on compound exercises that work multiple muscle groups at once. This builds a solid base and tells your body — clearly — to keep the muscle you have while losing the fat you don't want.
Stronger body, stronger mind.
Strength training does more than build muscle. The benefits compound across body and mind:
Builds muscle and strength
Challenges muscles to adapt and grow.
Supports bone density
Helps keep your body strong as you age.
Improves balance and coordination
Reduces the risk of falls and injuries.
Boosts mental health
Lowers stress, improves mood, builds confidence.
Supports long-term health
Lowers risk of obesity, type 2 diabetes, heart disease.
Improves insulin sensitivity
Particularly relevant alongside metabolic protocols.
Tips to feel confident in the gym.
Most gyms are welcoming spaces for people of all fitness levels — and with the right mindset, the gym can become a supportive environment, not an intimidating one.
- Know what to expect.Look up the gym's layout, equipment, and basic policies ahead of time. You can also ask the front desk or a trainer for a quick tour.
- Ask for help. Most gyms have staff or instructors available to answer questions and show you how to use equipment safely. Experienced gym-goers are usually happy to help, too.
- Show up consistently. Confidence builds with reps. The third visit feels different from the first.
Training guidelines.
Four lower-body exercises, four upper-body exercises, two core exercises. That's enough for your first two months in the gym — long enough to master the key movement patterns and build a strong foundation.
Before each workout: warm up with 5 minutes on a treadmill or bike, then a few mobility and flexibility stretches. Rest times matter — follow the prescribed periods; they drive the adaptations your body makes.
RPE — Rate of Perceived Exertion.
RPE is a simple way to measure how hard a set feels on a 0–10 scale. For most working sets in this program, aim for RPE 7–8. Save RPE 9–10 for rare cases.
- 0No effort
- 2Easy
- 4Moderate
- 6Hard — 4 reps left in the tank
- 7Very hard — 3 reps left in the tank
- 8Very, very hard — 2 reps left in the tank
- 9Near maximal — 1 rep left in the tank
- 10Max effort — 0 reps left in the tank
Ramping into your working sets.
Before your working sets, ramp up gradually to find your RPE 7–8 weight. For example, if your program calls for 3 sets of 10 reps and your working weight is 80 kg, you might warm up with 20 kg, then 50 kg, then your working sets at 80 kg. Some people need an extra warm-up set — that's normal.
As you move through the program, increase the weight in your working sets to keep progressing.
The 4-week program.
Three days per week — Monday, Wednesday, Friday. Two alternating sessions: A-day and B-day. Reps and rest periods adjust each week to drive progression.
Week 1
Monday · A-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 3 | 8 | 3 min |
| Romanian deadlift | 2 | 8 | 2 min |
| Bench press | 3 | 10 | 2 min |
| 3-point row | 3 | 12 | 2 min |
| Pallof press | 3 | 6/6 | 1 min |
Wednesday · B-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 2 | 8/8 | 3 min |
| Hip thrust | 2 | 12 | 2 min |
| Lat pulldown | 3 | 10 | 2 min |
| Overhead press | 3 | 12 | 2 min |
| Ab rollout | 3 | 6–8 | 1 min |
Friday · A-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 3 | 8 | 3 min |
| Romanian deadlift | 2 | 8 | 2 min |
| Bench press | 3 | 10 | 2 min |
| 3-point row | 3 | 12 | 2 min |
| Pallof press | 3 | 6/6 | 1 min |
Week 2
Monday · B-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 3 | 8/8 | 3 min |
| Hip thrust | 3 | 12 | 2 min |
| Lat pulldown | 3 | 10 | 2 min |
| Overhead press | 3 | 12 | 2 min |
| Ab rollout | 3 | 6–8 | 1 min |
Wednesday · A-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 3 | 8 | 3 min |
| Romanian deadlift | 2 | 8 | 2 min |
| Bench press | 3 | 10 | 2 min |
| 3-point row | 3 | 12 | 2 min |
| Pallof press | 3 | 6/6 | 1 min |
Friday · B-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 2 | 8/8 | 3 min |
| Hip thrust | 3 | 12 | 2 min |
| Lat pulldown | 3 | 10 | 2 min |
| Overhead press | 3 | 12 | 2 min |
| Ab rollout | 3 | 6–8 | 1 min |
Week 3
Monday · A-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 4 | 8 | 3 min |
| Romanian deadlift | 3 | 8 | 2 min |
| Bench press | 3 | 8 | 2.5 min |
| 3-point row | 3 | 10 | 2 min |
| Pallof press | 3 | 6/6 | 1 min |
Wednesday · B-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 3 | 8/8 | 3 min |
| Hip thrust | 3 | 12 | 2 min |
| Lat pulldown | 3 | 8 | 2 min |
| Overhead press | 3 | 10 | 2 min |
| Ab rollout | 3 | 6–8 | 1 min |
Friday · A-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 4 | 8 | 3 min |
| Romanian deadlift | 3 | 8 | 2 min |
| Bench press | 3 | 8 | 2.5 min |
| 3-point row | 3 | 10 | 2 min |
| Pallof press | 3 | 6/6 | 1 min |
Week 4
Monday · B-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 3 | 8/8 | 3 min |
| Hip thrust | 3 | 10 | 2 min |
| Lat pulldown | 4 | 8 | 2.5 min |
| Overhead press | 3 | 10 | 2.5 min |
| Ab rollout | 3 | 6–8 | 1 min |
Wednesday · A-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squat | 3 | 5 | 3.5 min |
| Romanian deadlift | 3 | 6 | 3 min |
| Bench press | 4 | 8 | 3 min |
| 3-point row | 3 | 8 | 2.5 min |
| Pallof press | 3 | 6/6 | 1 min |
Friday · B-day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 4 | 8/8 | 3 min |
| Hip thrust | 3 | 10 | 2 min |
| Lat pulldown | 4 | 8 | 2.5 min |
| Overhead press | 3 | 10 | 2.5 min |
| Ab rollout | 3 | 6–8 | 1 min |
After week 4.
Repeat the cycle with slightly heavier working weights, or progress to a more advanced program. The patient care team can help you decide based on how you're feeling and what your wearable data is showing.
Strength training isn't about being perfect. It's about getting a little stronger each week and supporting your long-term health.
Train with the medication.
Pair this program with a peptide or GLP-1 protocol when you're ready. Your wearable will show what's working.