Beginner10 days5 workouts

Easy Start

A gentle 10-day start in the gym: 5 workouts, each focused on one area — legs, shoulders, chest, abs with back, back with biceps. Machines, barbell and dumbbells, 3–5 sets of 10–15 reps, with the weight going up from set to set. A good way to learn the basic machines and build the habit without overdoing it.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

4 exercises · 17 sets

Seated Leg Extension
Legs
- 15 kg × 15 reps
- 20 kg × 15 reps
- 25 kg × 15 reps
- 30 kg × 15 reps
- 35 kg × 15 reps
Lying Leg Curl
Legs
- 25 kg × 15 reps
- 30 kg × 15 reps
- 35 kg × 15 reps
- 35 kg × 15 reps
Leg Press
Legs
- 25 kg × 15 reps
- 35 kg × 15 reps
- 45 kg × 15 reps
- 60 kg × 15 reps
Power Hack Squat Machine
Legs
- 20 kg × 10 reps
- 30 kg × 10 reps
- 35 kg × 10 reps
- 40 kg × 10 reps

Locked: 4 workouts

Day 35 exercises · 20 sets

Behind-the-Neck Smith Machine Press — Shoulders
Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Standing Barbell Front Raise (Front Delts) — Shoulders
Seated Dumbbell Press — Shoulders

Day 53 exercises · 11 sets

Incline Barbell Bench Press — Chest
Incline Dumbbell Flyes — Chest
Hammer Strength Chest Press — Chest

Day 84 exercises · 12 sets

Lying Leg Raise on Incline Bench — Abs
Hanging Knee Raise — Abs
Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
Lat Pulldown to Front — Back

Day 106 exercises · 23 sets

Lat Pulldown to Front — Back
Bent-Over T-Bar Row — Back
One-Arm Dumbbell Row — Back
Standing Cable Biceps Curl — Arms
Standing Barbell Curl — Arms
Incline Dumbbell Biceps Curl — Arms

Want to see the whole plan?

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