The Beginner Prescription
We’ve completely redesigned and updated the Barbell Medicine Beginner Prescription Program!
It now has the following components:
- Getting Started Guide – a quick guide to help you pick a program, warm up, and log your training.
- (4) Training Spreadsheets – detailed training logs for each of the four training programs.
The 4 Training Programs
Each program is designed to meet specific equipment availability, time constraints, and health goals.
| Program | Frequency | Equipment | Best For… |
| Standard | 3 Days / Week | Barbells & Free Weights | The “classic” approach for those with access to a rack and barbell. |
| Foundational | 3 Days / Week | Machines & Dumbbells | Beginners in commercial gyms or those who prefer a non-barbell start. |
| Express | 2 Days / Week | Machines & Dumbbells | High-busy schedules where 2 sessions is the maximum commitment. |
| Sarcopenia | 2 Days / Week | Machines & Dumbbells | Specifically designed for older adults to combat age-related muscle loss. |