First Week at the Gym: Workout Plan for Beginners

Short answer: In your first week, train 3 non-consecutive days (e.g. Mon/Wed/Fri). Do 5 full-body exercises per day, 2-3 sets of 10 reps, resting 60-90 seconds, using a weight that feels moderate. Leave the gym feeling like you could have done more.

Why full body, 3 days a week?

Beginners make progress training each muscle about 2-3 times a week. Full-body days hit everything, and the rest days between let you recover and get less sore.

The plan

Day 1: Full Body A

• Leg press: 3 x 10
• Chest press machine: 3 x 10
• Seated cable row: 3 x 10
• Dumbbell Romanian deadlift: 2 x 10
• Plank: 2 x 20-30 sec

Day 2: Full Body B

• Goblet squat: 3 x 10
• Lat pulldown: 3 x 10
• Dumbbell shoulder press (seated): 2 x 10
• Leg curl machine: 2 x 12
• Dead bug: 2 x 8 per side

Day 3: Full Body C

• Leg press: 3 x 12
• Incline dumbbell press: 3 x 10
• One-arm dumbbell row: 3 x 10 per side
• Glute bridge: 2 x 12
• Pallof press or side plank: 2 x 20 sec per side

How heavy should I lift?

Pick a weight you could lift 2-3 more times at the end of each set. If the last rep is easy, go up a little next time. If your form breaks down, go down.

What to expect

Some muscle soreness 1-2 days later is normal. Sharp pain is not, so stop and get it checked. Bring water, write down your weights, and do not worry about what anyone else is doing.

FAQ

How long should a beginner workout take?

About 45 minutes including a 5-10 minute warmup.

Should I do cardio too?

Optional. A 10-20 minute walk or easy bike after lifting is a great add-on.

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General fitness information, not medical advice. Check with a doctor before starting a new exercise program.