Gymscore · Program schedule
All Pro's Simple Beginner Routine: Program schedule
All Pro’s Simple Beginner uses a repeated full-body exercise menu while the rep targets change across a wave. The Gymscore version is useful for seeing progress as additional completed reps at an established weight, rather than a heavier bar every session.
Who this template suits
A beginner who prefers repeating the same movements and can patiently follow a multiweek rep progression.
When to choose another option
You need frequent exercise changes to stay engaged, or you are looking for a short list of only three exercises per workout.
Template length
10 weeks
The saved template has three sessions per week across two five-week cycles, for 10 weeks in total. Rep targets move from eight toward twelve within each cycle.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- EZ curl bar
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Cycle 1 — Rep Wave 8 to 12 · weeks 1–5
Week 1 — 2x8
Full Body A · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 8 | 90s |
| Bench Press | 2 | 8 | 90s |
| Barbell Row | 2 | 8 | 90s |
| Overhead Press | 2 | 8 | 90s |
| Stiff-Legged Deadlift | 2 | 8 | 90s |
| Barbell Curl | 2 | 8 | 60s |
| Standing Calf Raise | 2 | 8 | 60s |
Full Body B · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 8 | 90s |
| Bench Press | 2 | 8 | 90s |
| Barbell Row | 2 | 8 | 90s |
| Overhead Press | 2 | 8 | 90s |
| Stiff-Legged Deadlift | 2 | 8 | 90s |
| Barbell Curl | 2 | 8 | 60s |
| Standing Calf Raise | 2 | 8 | 60s |
Full Body C · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 8 | 90s |
| Bench Press | 2 | 8 | 90s |
| Barbell Row | 2 | 8 | 90s |
| Overhead Press | 2 | 8 | 90s |
| Stiff-Legged Deadlift | 2 | 8 | 90s |
| Barbell Curl | 2 | 8 | 60s |
| Standing Calf Raise | 2 | 8 | 60s |
2. Cycle 2 — Rep Wave Reset · weeks 6–10
Cycle 2 Rep Wave
Full Body · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 8-12 | 90s |
| Bench Press | 2 | 8-12 | 90s |
| Barbell Row | 2 | 8-12 | 90s |
| Overhead Press | 2 | 8-12 | 90s |
| Stiff-Legged Deadlift | 2 | 8-12 | 90s |
| Barbell Curl | 2 | 8-12 | 60s |
| Standing Calf Raise | 2 | 8-12 | 60s |
Full Body · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 8-12 | 90s |
| Bench Press | 2 | 8-12 | 90s |
| Barbell Row | 2 | 8-12 | 90s |
| Overhead Press | 2 | 8-12 | 90s |
| Stiff-Legged Deadlift | 2 | 8-12 | 90s |
| Barbell Curl | 2 | 8-12 | 60s |
| Standing Calf Raise | 2 | 8-12 | 60s |
Full Body · Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 8-12 | 90s |
| Bench Press | 2 | 8-12 | 90s |
| Barbell Row | 2 | 8-12 | 90s |
| Overhead Press | 2 | 8-12 | 90s |
| Stiff-Legged Deadlift | 2 | 8-12 | 90s |
| Barbell Curl | 2 | 8-12 | 60s |
| Standing Calf Raise | 2 | 8-12 | 60s |
Questions answered
Why does the rep target change each week?
The saved template progresses the rep target through a five-week wave before resetting reps with a higher load.
How long is this Gymscore plan?
Ten weeks: two five-week cycles. That is the saved template length, not a claim about how long the method must be used.
What is the most useful comparison?
Compare the same exercise, load and cycle position. Also record whether all prescribed sets were completed.