ProgramsGreg Nuckols · The Journey

The Journey: Beginner (High Variation)

The Journey's beginner high-variation version: the big four's top-day loading is unchanged, but the review slots swap in variations such as close-grip bench, front squat, push press, and reverse-stance deadlift, for early exposure to a varied exercise library.

Weeks: 1
Days / week: 4
Exercises / day: 6

Beginner
Strength
Repeats weekly

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Week structure

Week 1

Day 1

Barbell High Bar Squat6 × 3Top set: 2.5-5kg heavier than you have used before (the core of progression in this plan).
Barbell Close-Grip Bench Press5 × 4Start at 60% of your bench load
Barbell Romanian Deadlift4 × 6Start at 50% of your deadlift load
Barbell Bent Over Row2 × 10-25Choose a row
Cable Lat Pulldown2 × 10-25
Dumbbell Bicep Curl2 × 10-25

Day 2

Barbell Overhead Press6 × 3Top set: 2.5-5kg heavier than you have used before (the core of progression in this plan).
Barbell Front Squat5 × 4Start at 60% of your squat load and try to add weight each week
Triceps Dip3 × 1+Bodyweight parallel bar dip: 3 sets of as many standard reps as possible; start adding weight once you can do 12 on the third set
Machine Leg Extension2 × 10-25
Machine Lying Leg Curl2 × 10-25
Barbell Glute Bridge2 × 10-25

Day 3

Barbell Conventional Deadlift6 × 3Top set: 2.5-5kg heavier than you have used before (the core of progression in this plan).
Barbell Push Press5 × 4Start at 90% of your overhead press weight.
Barbell High Bar Squat4 × 2 · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; start at 60% of your squat weight and try to add weight each week.
Dumbbell Lateral Raise2 × 10-25
Dumbbell Bent Over Rear Delt Raise2 × 10-25
Dumbbell Fly2 × 10-25

Day 4

Barbell Bench Press6 × 3Top set: 2.5-5kg heavier than you have used before (the core of progression in this plan).
Barbell Sumo Deadlift5 × 4Opposite-stance deadlift (sumo for conventional pullers, conventional for sumo pullers), start at 60% of your regular-stance weight.
Dumbbell Seated Shoulder Press4 × 6Start at 30% of your overhead press weight (per hand).
Pull-Up2 × 10-25Pull-ups or lat pulldowns.
Standing Calf Raise2 × 10-25Calf raise of any kind.
Cable Triceps Pushdown2 × 10-25

Program guide

Overview

The Journey's beginner high-variation program. It shares the same progression engine as the low-variation version (a 6×3 loaded top day each day), but the review slots are replaced with variation exercises: close-grip bench press, front squat, push press, paused squat, reverse-stance deadlift, Romanian deadlift, parallel-bar dips, dumbbell shoulder press, so that novices build a varied exercise repertoire early on.

Who it's for

Novices who like variety, or plan to go the powerlifting + physique route later.
Choose either this or the "Low Variation" version.

Weekly structure (repeats every week)

D1 squat top day + close-grip bench + Romanian deadlift; D2 overhead press top day + front squat + bodyweight dips; D3 deadlift top day + push press + paused squat; D4 bench press top day + reverse-stance deadlift + dumbbell shoulder press. Each day finishes with 3 light isolation exercises 2×10-25. Variation starting weights are set as a percentage of the main lift (stated in the set notes) and then loaded independently week by week.

Progression rules

Top days add 2.5-5 kg per week; variation slots try to add weight each week (their own linear progression); dips are bodyweight until you hit 12 or more reps on the third set, then start adding weight. On a failure, drop back 5-10% and climb again; if top days keep stalling, move to "The Journey: Intermediate".

Notes

Overhead press = standing barbell press; "reverse stance" means a deadlift in the opposite stance to your competition stance.
Choose your own weights for isolation exercises; you can add 2 sets of bodyweight / "weird" exercises each day (not included as placeholders).

Program by Greg Nuckols. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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