Beginner26 days12 workouts

First Month at the Gym — for Complete Beginners

A 4-week starter program: 3 workouts a week (Mon/Wed/Fri), 12 workouts in total. Machines and light dumbbells only — no barbell, so you can get used to the load without getting injured. Split: upper — lower — full body. 5 exercises per workout, 3 sets of 10–12 reps. In your first workout, go even lighter than listed: the goal of the first month is not to get big but to learn the technique.

Open workouts

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

Day 1

5 exercises · 15 sets

Week 1, Mon — Upper body (machines + dumbbells)

Hammer Strength Chest Press
Chest
- 30 kg × 10 reps
- 30 kg × 10 reps
- 30 kg × 10 reps
Lat Pulldown to Front
Back
- 25 kg × 10 reps
- 25 kg × 10 reps
- 25 kg × 10 reps
Seated Dumbbell Press
Shoulders
- 8 kg × 10 reps
- 8 kg × 10 reps
- 8 kg × 10 reps
Incline Dumbbell Biceps Curl
Arms
- 6 kg × 10 reps
- 6 kg × 10 reps
- 6 kg × 10 reps
Twisting Sit-Up on Incline Bench
Abs
- 12 reps
- 12 reps
- 12 reps

Locked: 11 workouts

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Day 35 exercises · 15 sets

Leg Press — Legs
Seated Leg Extension — Legs
Lying Leg Curl — Legs
Hyperextension — Back
Hanging Knee Raise — Abs

Day 55 exercises · 15 sets

Dumbbell Lunges — Legs
Flat Dumbbell Bench Press — Chest
One-Arm Dumbbell Row — Back
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Twisting Sit-Up on Incline Bench — Abs

Day 85 exercises · 15 sets

Hammer Strength Chest Press — Chest
Lat Pulldown to Front — Back
Seated Dumbbell Press — Shoulders
Incline Dumbbell Biceps Curl — Arms
Twisting Sit-Up on Incline Bench — Abs

Day 105 exercises · 15 sets

Leg Press — Legs
Seated Leg Extension — Legs
Lying Leg Curl — Legs
Hyperextension — Back
Hanging Knee Raise — Abs

Day 125 exercises · 15 sets

Dumbbell Lunges — Legs
Flat Dumbbell Bench Press — Chest
One-Arm Dumbbell Row — Back
Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
Twisting Sit-Up on Incline Bench — Abs

Day 155 exercises · 15 sets

Hammer Strength Chest Press — Chest
Lat Pulldown to Front — Back
Seated Dumbbell Press — Shoulders
Incline Dumbbell Biceps Curl — Arms
Twisting Sit-Up on Incline Bench — Abs

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First Month at the Gym — for Complete Beginners | Training plans | Workouter