If you're new to the gym, the worst thing you can do is follow some 6-day PPL split from a dude who's been training for 10 years.

Here's what actually moves the needle for beginners:

1. Squat (or Goblet Squat)

Trains your entire lower body. You don't need a barbell — a dumbbell goblet squat is perfect. 3 sets of 8-12, twice a week. That's it.

2. Push-ups → Bench Press

Start with push-ups until you can do 3x15 with good form. Then graduate to bench. This builds chest, shoulders, and triceps simultaneously.

3. Rows (any variation)

Cable rows, dumbbell rows, barbell rows — pick one. Your back is the biggest muscle group people ignore. Strong back = better posture, fewer injuries, and you'll actually look good in a t-shirt.

The real secret? Consistency beats complexity every time. 3 full-body sessions per week with these movements will outperform any fancy program you're not actually doing.

I break down exactly how to program these (sets, reps, progression, rest times) inside The Gains Letter every week. If you're tired of fitness content that makes everything more confusing than it needs to be — this is for you.