Beginner Gym Workout Plan (3 Days, Machines and Free Weights)
Updated
Short answer
A good first gym plan is three full-body sessions a week on machines and free weights, alternating two workouts (A and B). Do 2 to 3 sets of 8 to 12 reps per exercise, stop each set with 2 to 3 reps still in the tank, and add a little weight or a rep each week. The ACSM recommends 2 to 3 full-body sessions a week for novices.
The plan
| Workout A | Workout B |
|---|---|
| Leg press or goblet squat: 3 × 8–12 | Romanian deadlift (dumbbells): 3 × 8–12 |
| Chest press machine or dumbbell bench press: 3 × 8–12 | Shoulder press machine or dumbbells: 3 × 8–12 |
| Seated cable row: 3 × 10–12 | Lat pulldown: 3 × 10–12 |
| Leg curl machine: 2 × 10–15 | Walking lunges: 2 × 8 each leg |
| Plank: 2 × 20–40 s | Dead bug: 2 × 8 each side |
How to run it
- Warm up for 5 minutes, then do one or two light sets of the first exercise.
- Choose a weight you can lift for the top of the rep range with good form and 2 to 3 reps to spare.
- Rest 1 to 2 minutes between sets.
- When you hit the top of the range on every set, increase the weight by the smallest step.
- Write down what you lifted so you know what to beat next time.
Gym etiquette and nerves
Machines are a sensible place to start because the path of the movement is set for you. Most have a diagram on the side. Wipe down equipment, re-rack weights, and ask staff to show you how to adjust a machine: that is part of their job.
Frequently asked questions
How long until I see results?
Most beginners get noticeably stronger within the first four to eight weeks, much of it from learning the movements. Visible muscle changes usually take a few months of consistent training and enough protein.
Should I do cardio too?
Yes, for health. The WHO recommends 150 to 300 minutes of moderate aerobic activity a week as well as muscle strengthening on two or more days.
When should I change the plan?
When progress stalls for a few weeks despite good sleep and food, or after about three months, move to an upper/lower split or a four-day plan.