A beginner workout plan can start with two or three full-body sessions each week. The example below uses three non-consecutive days, six exercises and a clear rule for adding weight. It is a starting template for a healthy adult, not a uniquely optimal routine or a requirement to train through pain.
What does the first training week look like?
Use Monday, Wednesday and Friday, or another pattern with recovery between sessions. Repeat the same session so you can practise the movements and compare your records. If two days are realistic, use the same template twice rather than cramming in a missed session.
ACSM’s 2026 position stand supports progressive resistance training for healthy adults. The exercise selection and rep ranges below are this article’s example, not a protocol tested as a package in that review.
Which exercises, sets and reps should I use?
| Exercise | Working sets | Reps |
|---|---|---|
| Squat or leg press | 3 | 8–12 |
| Bench press or dumbbell press | 3 | 8–12 |
| Lat pulldown or assisted pull-up | 3 | 8–12 |
| Seated dumbbell shoulder press | 2 | 10–12 |
| Dumbbell Romanian deadlift | 2 | 10–12 |
| Plank | 2 | A controlled hold |
These are working sets after warming up. On your first visit, familiarise yourself with the equipment before trying the full template. Select a load you can control and stop a set while you can still maintain the intended technique.
Rest until you can repeat the movement without rushing. Ninety seconds can be a starting point, but it is not a ceiling: demanding compound sets may need longer. Use the warm-up calculator to plan the approach to a chosen working weight.
How do I progress without guessing?
Use the same rep range for an exercise across sessions. First improve the number of controlled repetitions. Once every working set reaches the top of the range, add the smallest practical increment next time. If the new weight prevents you from reaching the lower end with control, make a smaller jump.
Record the exercise, weight and repetitions after each set. This makes the next session’s decision traceable. A log is useful because you can compare like with like; it does not guarantee motivation or a particular rate of muscle growth.
The 1RM calculator estimates a maximum from a working set. It is an estimate, and using it does not require attempting a true maximum.
Is full body better than a split?
Not automatically. Schoenfeld and colleagues’ 2019 meta-analysis found no meaningful hypertrophy advantage from frequency when weekly volume was matched. Full body is useful here because it keeps the schedule simple.
Consider a workout split when it helps distribute the workload or fit your available days. There is no compulsory month at which a beginner must switch. Check whether the existing plan still fits your sessions before adding complexity.
How can I tell whether the plan fits?
Compare sessions using the same exercise and technique. Watch whether you can complete the planned work, recover between visits and gradually increase repetitions or load. A missed target is information, not a reason to force a heavier weight.
If you are returning after a break, choose your starting load from your current ability. Stop an exercise that produces sharp pain; an article cannot assess an injury.
APX lets you follow a gym program and record weights and repetitions. The example on this page also works with a notebook or another training log.