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All workout plans

Beginner Gym Plan

General fitnessBeginner

A first month in the gym: machines and dumbbells, light technique work, nothing you need a spotter for.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈53 working sets

Equipment

GymDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs18 sets · 34%
  • Chest9 sets · 17%
  • Back9 sets · 17%
  • Core9 sets · 17%
  • Shoulders4 sets · 8%
  • Arms4 sets · 8%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Machines, whole body · 6 exercises · Up to 39 min

    • Lever chest pressChest · Machine3× 10–12 reps2 min restSet the seat so the handles sit level with the middle of your chest.
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps2 min restLean back a few degrees and pull the bar to your collarbone, not behind your neck.
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min restFeet shoulder-width on the platform. Stop before your lower back lifts off the pad.
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min rest
    • Lever shoulder pressFront delts · Machine2× 10–12 reps1 min 30 s rest
    • Front plankAbs · Bodyweight3× 30 s1 min rest

Workout 2 of 3

Full Body B

Dumbbells, whole body · 6 exercises · Up to 42 min

    • Dumbbell goblet squatQuads · Dumbbell3× 8–12 reps2 min restOne dumbbell at your chest. It is the squat you will use to learn the barbell one.
    • Dumbbell romanian deadliftGlutes · Dumbbell3× 10–12 reps2 min restPush the hips back and let the dumbbells slide down the thighs. This is the hinge the barbell plans are built on.
    • Dumbbell bench pressChest · Dumbbell3× 10–12 reps2 min rest
    • Cable seated rowUpper back · Cable3× 10–12 reps2 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell2× 12–15 reps1 min rest
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

Workout 3 of 3

Full Body C

Mixed, whole body · 7 exercises · Up to 41 min

    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Lever t bar rowUpper back · Machine3× 10–12 reps2 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 10–12 reps2 min rest
    • Lever seated calf raiseCalves · Machine3× 12–15 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell2× 10–12 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable2× 10–15 reps1 min rest
    • Cable kneeling crunchAbs · Cable3× 12–15 reps1 min rest

How to progress

Stay at a weight until every set hits the top of the range with two reps left in you, then move up one notch on the stack. Four to six weeks of this and the barbell plans will make sense.

Start this plan

Plans like this

  • 33-Day Full BodyThe whole body three times a week, built on the squat, the bench and the deadlift. The plan most people should start on.3 daysGeneral fitnessBeginnerFull gym45 min
  • 330-Minute Full BodyPaired exercises and short rests, three times a week. In and out in half an hour without skipping anything that matters.3 daysGeneral fitnessIntermediateFull gym25 min
  • 3Masters Strength (50+)Full body three times a week for lifters past fifty: the same movements as everyone else, with a longer warm-up, moderate reps, single-leg and balance work, and a progression that adds weight every second week instead of every session.3 daysGeneral fitnessBeginnerFull gym40 min
  • 3Return to TrainingThree weeks to come back after illness, travel or a long break without paying for it: the main lifts at half of what you used to do, climbing back to eighty. Also the deload the other plans keep asking for.3 daysGeneral fitnessBeginnerFull gym35 min