Printable resource
Week 1: Free 90-Day Strength Training Plan
Use this printable Week 1 sheet as a simple checklist for the first seven days. It includes the weekly structure, the Day 1 Push workout, and logging prompts for weight, reps, and effort.
Full 90-day strength training plan · Start the 90-day challenge
Week 1 structure
Day 1 Push, Day 2 Pull, Day 3 Legs, Day 4 Upper, Day 5 Lower, Day 6 Arms/Core, Day 7 Rest.
Day 1 Push workout
Barbell bench press 4 sets of 6-8 reps. Standing overhead press 3 sets of 6-8 reps. Dumbbell incline press 3 sets of 8-10 reps. Dumbbell lateral raise 3 sets of 12-15 reps. Close-grip bench press or triceps pushdown 3 sets of 8-12 reps. Push-up 2 sets near technical failure.
Logging prompts
Write down the main lift weight, best set, any missed reps, and the next target before you move to Day 2 Pull.
Questions before Day 1
- Is Week 1 free?
- Yes. You can print or save Week 1 for free.
- Do I need an account for Week 1?
- No. You can review Week 1 and start Day 1 without creating an account.