Beginner Gains
12-week programme
Your first 12 weeks of proper training. Three full body sessions a week. Learn the movements, build the habit, see real progress.
What this plan is
Beginner Gains is a 12-week full body programme designed for people who are new to structured training or returning after a significant break. Three sessions per week, each hitting every major muscle group. The programme uses an A/B session structure - Session A is squat-dominant with a horizontal push/pull focus, Session B is hinge-dominant with a vertical push/pull focus. You do not need complexity. You need to get very good at a small number of fundamental movements and add weight over time.
How it works
Open the app and your workout is waiting. Exercises, sets, reps, and rest times - all programmed for you.
SHFT tells you exactly what to lift. Log your sets and the system adjusts your next session automatically.
Watch your strength climb over time. Every rep you log builds a complete picture of your training.
Periodised structure
Weeks 1-4
Learn the movements and build the habit. Lighter loads, higher reps, shorter sessions.
Weeks 5-9
Drive adaptation. The weights go up, the reps come down, and you start to see real change.
Weeks 10-11
Consolidate your strength gains. See how far you have come.
Week 12
Recovery week. All loads at 60%, sets capped at 2. Let the gains settle in.
Learn the movements and build the habit. Lighter loads, higher reps, shorter sessions.
Drive adaptation. The weights go up, the reps come down, and you start to see real change.
Consolidate your strength gains. See how far you have come.
Recovery week. All loads at 60%, sets capped at 2. Let the gains settle in.
Sample week
Automatic progression
SHFT sets your working weight for every exercise in every session. It starts light and builds gradually - perfect for learning proper form without overloading too soon.
After you complete a session, SHFT analyses your performance. Hit the top of your rep range and the weight goes up. Miss it repeatedly and the load adjusts down to keep you progressing.
Beginner Gains uses accessible exercises and a longer accumulate phase so you build confidence before intensity ramps up. By week 12, you will be lifting weights you did not think were possible.
One subscription
Every plan is included with your SHFT membership. Switch anytime.
