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Beginner gym workout plan
If it's your first time at the gym, the best start is a full-body routine with guided machine exercises, which teach you the movement more safely.
Do it 3 days a week, for example Monday, Wednesday and Friday. For the first few weeks use moderate weights and focus on learning good form.
Sample plan
Day 1
- Leg press · 3 sets × 12 reps
- Press de banca · 3 sets × 10 reps
- Lat pulldown · 3 sets × 12 reps
- Plank · 3 sets × 30 s
Day 2
- Goblet squat · 3 sets × 10 reps
- Seated cable row · 3 sets × 12 reps
- Machine shoulder press · 3 sets × 12 reps
- Machine leg curl · 3 sets × 12 reps
Day 3
- Leg press · 3 sets × 12 reps
- Incline dumbbell press · 3 sets × 10 reps
- Dumbbell row · 3 sets × 10 reps
- Stationary bike intervals · 1 sets × 10 min
Key tips
- Ask the gym staff to show you how to adjust each machine.
- Start light: the first week is for learning, not for going all out.
- Some muscle soreness in the first days is normal and eases with time.
Frequently asked questions
How long should a beginner workout last?
45 to 60 minutes is enough, including the warm-up.
When should I change my routine?
After 8 to 12 weeks, or when you stop progressing.
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