Full Body
Beginner Gym Start
8
weeks
3
days a week
Beginner
level
New to the gym? Three full-body days a week. Weeks 1–4 use machines so you can learn each movement safely; weeks 5–8 swap in the free-weight versions. Same structure, real progress.
Phase 1 · Machines (learn the moves)Phase 2 · Free weights (own the moves)
What week 1 looks like
Full Body A
45 min- Leg Press3 × 12
- Machine Chest Press3 × 12
- Lat Pulldown3 × 12
- Hamstring Curl3 × 12
- Machine Shoulder Press2 × 12
- Plank3 × 30 sec
Full Body B
45 min- Leg Extension3 × 12
- Seated Cable Row3 × 12
- Machine Chest Press3 × 12
- Cable Pull-Through3 × 12
- Cable Lateral Raise2 × 15
- Dead Bug3 × 8 each side
Full Body C
45 min- Leg Press3 × 15
- Chest-Supported Row3 × 12
- Pec Deck Fly3 × 12
- Hamstring Curl3 × 12
- Cable Curl2 × 12
- Cable Crunch3 × 15
Weeks 2–8 progress on their own. Nothing to plan yourself.