Strength & Gym
Beginner-Friendly Workout Plans, Week by Week
Start lifting without the guesswork. Salakra builds a friendly workout plan around your goals — fat loss, muscle, or general strength — with clear sets, reps, and rest for every exercise, matched to the equipment you actually have. Start light, learn correct form, and progress safely week by week.
What's in your plan
Clear sets, reps & rest
Every exercise comes with exact sets, reps, and rest periods — plus a short note on why it's in your program.
Weekly progression
Each lift carries a simple progressive-overload cue, so you always know when to add weight or a rep.
Matched to your equipment
Full gym, home dumbbells, or bodyweight only — the plan prescribes nothing you can't do where you train.
Injury-aware substitutions
Tell the assessment about a sore knee or shoulder and aggravating exercises are swapped for safer alternatives.
How it works
- 1
Take the 5-minute assessment
Your goals, experience, equipment, training days, session length, and any injuries.
- 2
Get your week-by-week plan
A structured program with the right split for your schedule and real rest days.
- 3
Train and progress
Follow the plan on screen or from the PDF in your inbox, and level up as the weeks go by.
Common questions
I've never lifted weights before — can I use this?▾
Yes. The assessment asks about your experience level, and beginners get a plan that starts light, uses simpler exercises, and focuses on correct form before the weight goes up.
What equipment do I need?▾
Whatever you have. Tell the assessment whether you train in a full gym, at home with basics like dumbbells, or with bodyweight only — the plan only prescribes exercises you can actually do.
How many days a week will I train?▾
You choose in the assessment, and the split matches: around 3 days gets a full-body plan, 4 days an upper/lower split, and 5–6 days a push/pull/legs split — with real rest days in between.
What if I have an injury?▾
The assessment asks about injuries, and exercises that would aggravate them are replaced with safer alternatives. This is general fitness guidance, not medical advice — check with a professional if you're unsure.
How do I get my plan?▾
You read it on screen right after the assessment, and the complete program can be emailed to you as a PDF. No account needed.