Free programme · 4 weeks
The 4-Week Beginner Strength Programme
Three full-body sessions a week and ten foundational lifts. A simple plan that builds strength and gives you a base for everything that follows.
- Every session written out: sets, reps and rest times
- A short demo video for each of the ten lifts
- A training log so you can see yourself get stronger
What's inside
Everything you need for your first month
- How the programme worksTwo full-body workouts, A and B, alternating across three sessions a week.
- How hard to pushA simple effort scale (RPE) for choosing your weights, plus how to warm up.
- The ten liftsSquat, deadlift, press, row and more, each with coaching cues and a demo video.
- Week 1: Learn the movementsStart lighter than you think and find your working weights.
- Week 2: Add volumeA few more sets where they count.
- Week 3: Get strongerFewer reps, more weight on the bar.
- Week 4: Test yourselfThe heaviest week. Finish the month stronger than you started.
- Recovery and your training logProtein, sleep and hydration basics, and a log to track every working set.
At a glance
Simple by design
Twelve sessions that build on each other, week by week.
Any three days work, as long as there's a rest day between them.
Two lower-body, two upper-body and one core exercise per workout.
Barbells, dumbbells, a cable or band, and a bench.
Meet Bare
Everything you need. Nothing you don't.
Bare is a supplement brand from Durban, made for people who intend to still be training in ten years. We keep formulas short, print every dose on the label and skip the proprietary blends, so you can see exactly what you're taking.
- Made in South AfricaFormulated and manufactured in SAHPRA and ISO accredited facilities.
- Every dose on the labelNo proprietary blends. Our amino profile is set against the ISSN's 2023 position stand.
- 60-day money-backFinish the tub. If nothing changes, we refund it.
- Ships from Durban2–4 working days anywhere in South Africa. Free delivery over R1,250.
Buy any 2 Bare Aminos, get Pure Electrolytes free. Added automatically at checkout. Repeats with every 2.
Build a boxThe range
What to take around your sessions
Training is the signal. These cover the recovery, hydration and fuel around it.
Bare Aminos
Nine essential amino acids, 5,000mg per serve with 2g of leucine.
- Supports recovery between sessions
- Helps support and build lean muscle
- About 20 calories, mixes clear, no digestion needed
Hydrating Aminos
The full Bare Aminos formula plus sodium, potassium, magnesium and calcium.
- Replace the salts you sweat out
- Recover while you're still training
- One bottle instead of two products
Pure Electrolytes
Sodium, potassium, magnesium and calcium in a single-serve sachet.
- Put back what the sweat took
- No sugar, no sweetener, no flavour system
- Stack two on long or hot days
Pure Carb Fuel
One carbohydrate, from yellow peas, for long sessions.
- Steady energy from start to finish
- No sugar spike, no mid-session crash
- Sits easy when gels don't
In their words
Rated 4.3 out of 5 by verified buyers
From day one that I used this product I felt the difference in my body! Much less aches and pains... more energy and I can lift much heavier weights
First time using this product and can feel the difference after two weeks… more energy during workouts and my muscle recovery is great post workout!!
Excellent recovery after strenuous heavy training sessions.
Walk into the gym with a plan
Free, written in plain language, with a demo video for every lift.
This programme is general fitness guidance, not medical advice. If you have an injury, a health condition or haven't exercised in a while, check with your doctor before you start.