Stop guessing in the gym. IronBrief Foundations is a 12-week program for beginners: three full-body sessions a week, 45 to 60 minutes each, built around the squat, bench press, deadlift and overhead press.

What you get:

• 12-page program guide (PDF): all 36 workouts across three phases, a deload and test week, clear rules for when to add weight, a warm-up routine, form cues and a swap for every exercise, plus recovery and nutrition basics
• Workout tracker (spreadsheet for Excel or Google Sheets): every session pre-loaded, just enter your weights and reps. It charts your estimated strength for each main lift week by week and tracks your bodyweight

Made for beginners with access to a barbell gym. Works in kg or lb.