Beginner · 3 days a week

Beginner Fitness

Three short sessions a week. Learn the lifts, then add weight.

Stable machines and supported movements, with one initial set per exercise. Build to two sets as the routine becomes comfortable. Needs: Supported gym machines and dumbbells.

  • New to lifting, or back after a long break
  • Three gym days a week

Not the right fit if you already add weight to your lifts most weeks. Foundation or Strength will push you more.

One set per exercise to start, light enough to learn the movement, then small increases. That fits the ACSM’s guidance of one to three sets for new lifters. ACSM 2026 resistance-training position stand

Your week

  1. Mon
    Full Body7 exercises · about 32 min
    Exercises
    • Leg press1 × 8–12
    • Dumbbell Romanian deadlift1 × 8–12
    • Machine chest press1 × 6–10
    • Lat pulldown1 × 8–12
    • Seated cable row1 × 8–12
    • Dumbbell lateral raise1 × 10–20
    • Dead bug1 × 6–10
  2. Tue
    Rest
  3. Wed
    Full Body7 exercises · about 32 min
    Exercises
    • Leg press1 × 8–12
    • Dumbbell Romanian deadlift1 × 8–12
    • Machine chest press1 × 6–10
    • Lat pulldown1 × 8–12
    • Seated cable row1 × 8–12
    • Dumbbell lateral raise1 × 10–20
    • Dead bug1 × 6–10
  4. Thu
    Rest
  5. Fri
    Full Body7 exercises · about 32 min
    Exercises
    • Leg press1 × 8–12
    • Dumbbell Romanian deadlift1 × 8–12
    • Machine chest press1 × 6–10
    • Lat pulldown1 × 8–12
    • Seated cable row1 × 8–12
    • Dumbbell lateral raise1 × 10–20
    • Dead bug1 × 6–10
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    The lifts feel familiar now. Any lift where you reached the top of the rep range starts a little heavier.

    21 working sets a week. The weights go up, not the workload.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.