Most beginners quit within 6 weeks. Not because they're lazy — because their program sucks.

Here's the split I give every new member at Light Club:

Day 1 — Push (Chest, Shoulders, Triceps)

• Dumbbell bench press: 3x10

• Overhead press: 3x10

• Tricep dips: 3x12

• Lateral raises: 3x15

Day 2 — Pull (Back, Biceps)

• Lat pulldowns: 3x10

• Dumbbell rows: 3x10

• Face pulls: 3x15

• Bicep curls: 3x12

Day 3 — Legs & Core

• Goblet squats: 3x12

• Romanian deadlifts: 3x10

• Walking lunges: 3x12 each

• Plank: 3x45sec

Rest 60-90 seconds between sets. Do this Mon/Wed/Fri. That's it.

The magic isn't in the exercises — it's in showing up 3 times a week for 12 weeks straight. Progressive overload will handle the rest.

If you want weekly programming, form check videos, and a crew that keeps you accountable, Light Club is where we do that.