Beginner Strength

Atomic Athlete

Strength & Conditioning, Tactical / Military, General Fitness, Combat Sports, Endurance

Coaches

Tod Moore and Jake Saenz

At Atomic Athlete, we believe in training that’s simple, effective, and sustainable. This beginner-friendly program focuses on the core movements that deliver the most return for your effort. Each session runs 30–45 minutes and is designed for busy people who want results without wasting time.

All you need is basic gym equipment and the willingness to put in the work. In return, you’ll get stronger, move better, and build a foundation that prepares you for whatever comes next—whether that’s a more advanced Atomic Athlete program or simply feeling more capable in everyday life.

This is training done the Atomic way: simple, efficient, and effective.

$35

Get Beginner Strength

Time Efficient

Not everyone has hours to train. This program was designed for those with tight schedules that only allow small blocks of time to train.

Minimal Equipment

Just the basics are needed. A rack, bar, bench, along with plates and dumbells. This program can be done at almost any small gym or garage gym.

Perfect for Beginners

With a focus on basic barbell movements, this program doesn't require high levels of experience.

Flexible Schedule

We provide 16 sessions, how fast you accomplish them is up to you. Train 2,3, or 4 times per week based on your schedule.

Features

Access to your coaches

Coaches are just a short message via the app away. Got questions? Just shoot us a message!

Programming 3 days per week

3 days per week are programmed but you're welcome to train up to 4x per week if you schedule allows.

Exercise Videos

Every exercise has a video showing correct form to ensure you are getting the most from your training.

Delivered through our APP

Follow programming through our amazing app that hosts exercise videos and tracks all your personal metrics.

Equipment

Required

Barbell // Squat Rack // Bench // Pull Up Bar // Plates // Dumbbells

Recommended

Foam Roller

Sample Week

Week 1 of 4-week program

Sunday

Session 1

Warm Up

3 rounds 8x Bench Press 8x Single Arm Row e/s 8x Curl to Press 60 sec. SMOC

Bench Press

4 x 8

Deficit Push Up

4 x 4

Single Arm Row

4 x 8

Lateral Raise

4 x 8

Concentration Curl

4 x 8

Skull Crusher

4 x 8

Monday

Session 2

Warm Up

3 Rounds 8x Back Squat 8x Swing 8x Hydrants e/s 60 sec. SMOC

Back Squat

4 x 8

Jump Squat

4 x 4

Single Leg RDL or Deadlift

4 x 8

Curtsy Squat

4 x 4

Resilience

2 rounds 30 sec. Shoulder Handjob e/s 30 sec. Glute Leg Lift e/s

Wednesday

Session 3

Warm Up

3 rounds 8x Bent Over Row 8x DB Push Press 8x Mantis 60 sec. SMOC

Bent Over Row

4 x 8

Reverse Flys

4 x 8

Military Press

4 x 8

Pull Ups

Hammer Curl

3 x 8

Overhead Tricep Extension

3 x 8

Thursday

Session 4

Warm Up

3 Rounds 8x RDL 4x Lunge e/s 8x Hydrants e/s 60 sec. SMOC

RDL

4 x 8

Single Leg Hip Bridge

4 x 8

Split Squats

4 x 8

Jump Lunge

4 x 4

Pigeon Stretch

Resilience

3 rounds 30 sec. Pigeon Stretch e/s 30 sec. Cactus Stretch e/s

Coaches

More from Atomic Athlete

Tod Moore

Co-founder and Operations manager Tod Moore has been with Atomic Athlete since 2010. He's been professionally coaching athletes of all disciplines both at our Austin locations. Coach Moore also runs our yoga and resilience programs with a focus on longevity.

Jake Saenz

Coach Jake Saenz is the Founder and Director of Atomic Athlete. He's been coaching professionally for over 15 years and has travelled the country instructing various military organizations in exercise science and mission specific programming. Jake is US Army Veteran where he served as a team leader in the 75th Ranger Regiment.

No Excuses!

If you're looking for a dedicated strength program that uses minimal equipment, delivers results, and only costs you 30-40 minutes a few times per week, this program is for you!

Get Beginner Strength

FAQs

I'm a true beginner, can I do this program?

Absolutely. This program is as basic as you can get, but still very effective.

I'm a little wary of some of the barbell exercises, can I alter them?

Yes, swapping exercises is super easy via the app. As long as it's a similar movement, feel free to modify based on preferences or equipment available.

What if I can only train 3x per week?

The scheduled training sessions are just a recommendation. You can train 2, 3, or 4 times per week. Training less frequently results in the program being longer. Just do them in order when you can!

What if I need help understanding the program?

We're a short email or message away and we'll make sure you're on track. Never be afraid to reach out.

The Proof

Koji Bamba

BJJ Blackbelt

Verified Athlete

"After moving to Austin five years ago, I noticed a particular breed of athlete at the academy that would give me fits, even though I had an advantage both in technique and experience. I came to find out all of them trained at Atomic Athlete."

Olivia Lawson

Competitive Shooter

Verified Athlete

"Atomic continues to be the best investment to my health and mental well-being. Intelligent programming and coaches who are both approachable and well educated keep me healthy and strong into my 40s. I am stronger, more confident, and a more capable human being because of the programming."

Alex Chiapetta

Air Force TACP

Verified Athlete

"After moving to CO I used their online programming and their military on-ramp programming before I enlisted. My years of training with Atomic’s programing and coaching got me through a 2 year long Special Warfare pipeline without any injuries.Worth checking out, you won’t be disappointed!"

Joseph Long

Software Engineer

Verified Athlete

"The programming is next level and it’s monitored by a great group of coaches with a passion for fitness and helping you reach your goals. It’s not your typical CrossFit gym so you won’t be kipping pull-ups or doing complex lifts and breakneck speeds where you’re asking for an injury."