A free taste of the Day One Lifts beginner plan: the 6-minute warm-up and Workout A (goblet squat, dumbbell bench press, seated cable row, plank), with form cues and an easier swap for each lift.

Enough to walk into the gym and know exactly what to do today. If you want the whole plan, the 4-week plan and the full 8-week course are inside.

General fitness information, not medical advice. Check with a doctor first if you have an injury or health condition, and stop anything that causes sharp pain. No specific results are promised.