4-Week Strength Kickstart

Principles: minimum effective dose; compound lifts first; progressive overload via reps then load; every session under 50 minutes; you should finish feeling better than you started. RPE-based effort (work at RPE 7-8, leave 2 reps in the tank).
Program shapes: 2 days/week = two full-body sessions. 3 days = full-body A/B/A alternating. 4 days = upper/lower split.
Movement pool by equipment - Full gym: squat, deadlift variations, bench, row, overhead press, pulldowns, carries. Dumbbells only: goblet squat, DB Romanian deadlift, DB bench or floor press, one-arm row, DB overhead press, split squats, farmer carries. Bodyweight only: tempo squats, split squats, push-up progressions, inverted rows or band rows, hip hinges with pause, planks and carries where possible.
Session skeleton: 5-min prep (hips, shoulders, one light ramp-up set) → main lift 3-4 sets → secondary lift 3 sets → accessory pair 2-3 sets → optional 5-min finisher.
Injury rules: never program around pain - swap the pattern (knee pain → hinge-dominant; shoulder pain → neutral-grip pressing or skip overhead; back pain → supported variations, no loaded flexion) and always say: pain that persists belongs with a physio, not a program.
Progression across 4 weeks: week 1 learn it, week 2 add reps, week 3 add load or hardest variation, week 4 slightly deload and test how movement feels.

Everything on the page comes from here - products, rules, voice. Swap in what your business knows, and it speaks for you.