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Repigo Program

Repigo Beginner

An approachable full-body introduction to strength training focused on foundational movement patterns, form, and steady progress.

Updated July 19, 2026 by Repigo Team

Split Type
Mixed Split
Days Per Week
3
Workouts
3

Choose This Program If

  • You are new to gym training and want a simple starting point.
  • You want to learn basic strength exercises without a complicated split.
  • You want beginner strength work with a small amount of cardio.

How The Program Works

An approachable, full-body introduction to strength training. It focuses on building foundational movement patterns, reinforcing proper form, and promoting steady progress.

Ideal for first-time lifters who want to develop confidence and stay consistent.

Weekly Layout

  1. Day 1: Lower Body & Core
  2. Day 2: Rest
  3. Day 3: Upper Body
  4. Day 4: Rest
  5. Day 5: Cardio
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Lower Body & Core

  • Leg Press: 3 sets x 10 reps
  • Crunches: 3 sets x 10 reps
  • Hanging Leg Raise: 3 sets x 20 reps

Day 2: Upper Body

  • Push-Up: 3 sets x 20 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Barbell Bent-Over Row: 3 sets x 10 reps

Day 3: Cardio

  • Jogging: 40 min
  • Running: 30 min

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.