Beginner Plans
Our beginner workouts at Strive are your roadmap to starting your training journey, built around four simple phases: Start | Build | Perform | Thrive. You’ll begin by learning the fundamentals with confidence, then progressively develop strength, fitness, and consistency before unlocking your full potential. You’ll confidently be able to move into a routine that keeps you progressing long-term. Whether your stepping into the gym for the first time or resetting your approach. The four stage at Strive, Start | Build | Perform | Thrive gives you clear structure, expert guidance and real results - so you can stop guessing and start seeing progress. As you advance through the stages the exercises progress, and sets and rep schemes change in order to challenge you more.
Start
£29
10-week plan
The Start Phase is a 10-week journey designed to build your confidence, strength, and understanding of effective training. Split into two progressive 5-week phases, the programme follows a simple and sustainable structure of alternating Workout 1 – Workout 2 – Workout 1 each week.
Phase 1 lays the foundation, focusing on learning key movement patterns, improving technique, and developing consistency through a mix of beginner-friendly exercises. You’ll work within a manageable intensity, keeping 1–2 reps in reserve to promote steady progress and good form.
Phase 2 builds on this foundation by introducing new challenges and variety using cable machines, bodyweight exercises, and resistance bands. This phase helps you increase strength, stability, and control while maintaining the principles established in the first four weeks.
Build
£29
10-week plan
The Build Phase takes the foundation you developed in the Start Programme and moves you into a more focused, strength-driven stage of training. Over 10 weeks, split into two progressive phases, you’ll continue to refine your technique while increasing intensity, volume, and challenge.
Phase 1 of the Build Phase introduces structured, strength-based workouts designed to push your muscles and improve overall performance. You’ll work through a blend of compound lifts, accessory movements, and stability exercises that enhance strength, control, and endurance. The goal is to build on your base, getting you lifting with purpose and confidence while maintaining great form.
Phase 2 ramps things up further, progressing the exercises, rep ranges, and intensity to help you unlock new levels of strength and muscle development. You’ll experience more demanding sessions that test your consistency and focus, ensuring every workout moves you closer to your goals. By the end of the Build Phase, you’ll feel stronger, more capable, and ready to take on whatever training challenge comes next.
Perform
£29
10-week plan
The Perform Phase is where all your hard work comes together, transforming the strength, control, and confidence you’ve built into real performance. This 10-week programme pushes your limits with varied training structures, changing set and rep ranges, and the introduction of advanced techniques to challenge your body in new ways.
Phase 1 focuses on elevating your training intensity and efficiency. You’ll explore new rep schemes, tempo variations, and exercise pairings that target strength, power, and muscular endurance. The emphasis is on performing each movement with precision while adapting to the evolving demands of each session.
Phase 2 takes performance to the next level with dynamic progressions and advanced methods such as supersets, drop sets, or time-based challenges. The variety keeps your training fresh and effective, driving continued adaptation and results. By the end of the Perform Phase, you’ll not only see improvements in strength and physique but also experience enhanced athleticism, stamina, and mastery of your training.
Thrive
£29
10-week plan
The Thrive Phase is the culmination of your training journey, where strength, skill, and consistency come together to help you perform and feel your best. Over 8 weeks, this phase focuses on maintaining progress, enhancing overall fitness, and introducing more autonomy and variety in your training. It’s about thriving in your routine, not just following it.
Phase 1 emphasises balance and performance and combines strength, conditioning, and mobility work to support a well-rounded, resilient body. You’ll continue to use a mix of rep ranges and training methods that challenge both your muscles and endurance while giving you the flexibility to adapt sessions to your goals and energy levels.
Phase 2 transitions you toward self-led progression, empowering you to take control of your training with confidence. Workouts are designed to be engaging, challenging, and sustainable, blending intensity with recovery to keep you performing at your peak. By the end of the Thrive Programme, you’ll not only look and feel stronger, but you’ll have built the knowledge, consistency, and motivation to keep thriving long after the plan ends.