This is a full beginner gym plan you can follow from today. Three days a week, six exercises a day, and the exact sets, reps and rest for each one. It works for men and women, at any gym, and every machine has a swap in case it is taken.
The plan in one line
Train Monday, Wednesday and Friday. Do 2 sets of 6 to 8 reps on each exercise, rest 2 and a half minutes on the big lifts and 1 and a half on the small ones, and add a little weight whenever you hit 8 reps on every set.
Your week
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Day A | Rest | Day B | Rest | Day C | Rest | Rest |
Any three days work if there is a rest day between them. Walk on the rest days if you can.
Day A: full body
| Exercise | Sets x reps | Rest | No machine? Do this |
|---|---|---|---|
| Leg Press Feet shoulder width, knees to 90 degrees | 2 x 6-8 | 2 min 30 s | Goblet Squat |
| Flat Dumbbell Press Lower to the chest, press up | 2 x 6-8 | 2 min 30 s | Push-Up |
| Lat Pulldown Bar to your upper chest | 2 x 6-8 | 2 min 30 s | One-Arm Dumbbell Row |
| Romanian Deadlift Hips back, soft knees | 2 x 6-8 | 2 min 30 s | Dumbbell Romanian Deadlift |
| Lateral Raise Lead with the elbows | 2 x 6-8 | 1 min 30 s | Same, with dumbbells |
| Cable Crunch Round the spine | 2 x 6-8 | 1 min 30 s | Dead Bug |
Day B: full body
| Exercise | Sets x reps | Rest | No machine? Do this |
|---|---|---|---|
| Goblet Squat Chest tall, sit between your heels | 2 x 6-8 | 2 min 30 s | Same, with one dumbbell |
| Incline Dumbbell Press Bench at 30 degrees | 2 x 6-8 | 2 min 30 s | Same |
| Seated Cable Row Pull to your stomach | 2 x 6-8 | 2 min 30 s | Chest-Supported Dumbbell Row |
| Hip Thrust Squeeze at the top | 2 x 6-8 | 2 min 30 s | Dumbbell Glute Bridge |
| Dumbbell Curl Elbows still | 2 x 6-8 | 1 min 30 s | Same |
| Triceps Pushdown Elbows pinned | 2 x 6-8 | 1 min 30 s | Dumbbell Overhead Extension |
Day C: full body
| Exercise | Sets x reps | Rest | No machine? Do this |
|---|---|---|---|
| Walking Lunges Long step, drop straight down | 2 x 6-8 each leg | 2 min 30 s | Same |
| Shoulder Press Machine Press straight up | 2 x 6-8 | 2 min 30 s | Dumbbell Shoulder Press |
| Lat Pulldown Elbows down | 2 x 6-8 | 2 min 30 s | One-Arm Dumbbell Row |
| Lying Leg Curl Lower slowly | 2 x 6-8 | 1 min 30 s | Single-Leg Dumbbell RDL |
| Cable Fly Soft elbows | 2 x 6-8 | 1 min 30 s | Dumbbell Fly |
| Lying Leg Raise Lift with the abs | 2 x 6-8 | 1 min 30 s | Same |
After 4 weeks, move to 3 sets on every exercise. Want a plan for 2, 4 or 5 days, or dumbbells only? Use the free generator.
How much weight to lift
- First session: pick a weight you could lift about 10 times, and stop at 8. Write it down.
- The rule that makes you stronger: when you hit 8 reps on every set of an exercise, go up next time. About 2.5 kg (5 lb) on upper body and 5 kg (10 lb) on legs.
- If you miss reps: keep the weight and try again next session. Two bad sessions in a row, drop the weight by 10 percent and build back.
Before every session: 5 minutes
- 3 minutes on a bike or a brisk walk on the treadmill.
- One light set of the first exercise, about half your working weight, for 8 reps.
- That is the whole warm-up. Long stretching routines before lifting are not needed.
If the gym is busy
Every exercise above has a swap in the last column that trains the same muscles with dumbbells or your body weight. If a machine is taken, do the next exercise first and come back to it. You never have to wait or ask.
Weeks 1 to 12
| Weeks | What changes |
|---|---|
| 1 to 2 | Learn the movements. Light weights, 2 sets, full rest. |
| 3 to 4 | Add weight whenever you hit 8 reps on every set. |
| 5 to 8 | 3 sets on every exercise. Keep adding weight. |
| 9 to 12 | Same plan, heavier. If you want a 4th day, switch to upper and lower days. |
Want this done for you?
AGUNA is an iPhone, iPad and Apple Watch app that plans the whole gym session for you: the exercises in order, the sets and reps, a timed rest between sets and the weight to lift, which goes up when you are ready. Your first full workout is free, with no card. It also swaps every machine for dumbbells in one tap when the gym is packed.
Frequently asked
What is the best gym workout plan for beginners?
Three full-body sessions a week, on non-consecutive days, with 6 exercises each, 2 to 3 sets of 6 to 8 reps and a full rest between sets. Add a little weight whenever you hit 8 reps on every set.
How long should a beginner workout take?
About 45 to 60 minutes, including a 5-minute warm-up. Most of that time is rest between sets, which is part of the plan.
How much weight should a beginner lift?
Pick a weight you could lift about 10 times and stop at 6 to 8. The last two reps should feel hard but clean. If you are not sure, start lighter; you can go up next session.
Is this plan good for women?
Yes. The plan is the same for women and men. If glutes and legs are your priority, swap Day B's curl and pushdown for a Bulgarian split squat and hip abduction, or use the free generator and pick Glutes and legs.
Should beginners do cardio?
Walking is enough to start: 8,000 to 10,000 steps a day helps recovery and fat loss without taking from your lifting. Add other cardio later if you enjoy it.
When should a beginner change their workout plan?
Not for 8 to 12 weeks. Keep the same exercises and add weight. Changing the plan every week resets your progress.
Is there a printable PDF of this plan?
Yes. Use your browser's Print button and choose Save as PDF. The free generator also prints a plan made for your days and equipment.
Is there an app that tells me exactly what to do at the gym?
Yes. AGUNA builds each session for you, shows every exercise in order with the sets, reps and weight, and times your rest. Your first full workout is free.
Start without knowing anything.
AGUNA gives you the exercises, the sets, the weight and the picture, then tells you what to add next week. Your first full workout is free.
