Rather have the app run the plan?
This PDF is free forever. If you'd rather have your phone pick the weights, count the sets and tell you when to go up, use code TRYFREE01 for a free month of GymAdapt.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $7.99/mo unless you cancel in Settings.Download the free 4-week plan (PDF)
3 pages: the plan and progression rules, plus a log sheet for Workout A and Workout B with room for all six sessions of each. Print it or keep it on your phone.
Download the PDF → Need a blank log instead?The plan: two workouts, three days a week
Alternate Workout A and Workout B with a rest day between sessions, for example Monday, Wednesday and Friday. Week 1 is A, B, A; week 2 is B, A, B; and so on. Every session takes about 45 minutes.
| Workout A | Sets × reps | Workout B | Sets × reps |
|---|---|---|---|
| Goblet squat | 3 × 8–12 | Leg press | 3 × 10–12 |
| Dumbbell bench press | 3 × 8–12 | Seated cable row | 3 × 10–12 |
| Lat pulldown | 3 × 10–12 | Dumbbell shoulder press | 3 × 8–12 |
| Dumbbell Romanian deadlift | 3 × 8–12 | Hip thrust (or glute bridge) | 3 × 10–12 |
| Plank | 3 × 30–45 sec | Dead bug | 3 × 8 per side |
Each workout covers a squat or leg press, a push, a pull, a hip hinge or glute move, and core. That means every major muscle gets trained about twice a week, which research suggests works better for growth than once a week.
The four weeks
| Week | Order | What to do |
|---|---|---|
| Week 1 | A · B · A | 2 sets each. Pick weights you could lift about 3 more reps with. Learn the movements. |
| Week 2 | B · A · B | 3 sets each. Stop about 2 reps short of failure. |
| Week 3 | A · B · A | 3 sets. Add weight anywhere you hit the top of the range last time. |
| Week 4 | B · A · B | 3 sets. Push the last set to about 1 rep short of failure. Note your best sets. |
How to progress: the only rule that matters
Each exercise has a rep range, not a fixed number. Stay at a weight until you hit the top of the range on every set, then add the smallest jump you can next session: about 5 lb (2.5 kg) on dumbbells and machines, 5 to 10 lb on the leg press. If you miss the bottom of the range, keep the weight and try again. Miss it twice in a row and drop about 10%, then build back up. This is called double progression, and it's how most beginners get stronger week after week.
Warm up for 5 minutes, then do one light set of your first exercise. Rest 90 seconds to 2 minutes between sets. Every rep should look like the first; when it doesn't, the set is over.
Swaps if your gym is missing something
- No leg press: dumbbell split squat, same sets and reps per leg.
- No cable row: one-arm dumbbell row.
- No lat pulldown: assisted pull-up or a resistance-band pulldown.
- No hip thrust setup: glute bridge on the floor, holding a dumbbell on your hips.
Why log every set
The plan only works if you know what you lifted last time. The PDF has a log sheet for each workout; write weight × reps for every set (for example 25 × 12) and circle the exercises where you hit the top of the range. Those are the ones that go up next time.
GymAdapt does the logging and the progression math for you: it shows what you lifted last time, tells you when to add weight, and builds a plan around your days and equipment. Get GymAdapt on the App Store →
Questions people ask
What is a good free workout plan for beginners?
A 3-day full-body plan: two workouts (A and B) alternated on non-consecutive days, 5 exercises each, 2 to 3 sets of 8 to 12 reps. Add weight when you hit the top of the rep range on every set. Ours is free to download as a PDF on this page.
How many days a week should a beginner work out?
Three days a week is plenty to start. Health guidelines call for muscle-strengthening work at least 2 days a week, and training each muscle about twice a week tends to beat once a week for growth.
How long should a beginner workout take?
About 45 minutes: 5 minutes of warm-up, then 5 exercises of 2 to 3 sets with 90 seconds to 2 minutes of rest between sets.
When should I increase the weight?
When you hit the top of the rep range on every set of an exercise (for example 3 sets of 12 on a 3 × 8–12 lift), add the smallest step available next time: usually 5 lb (2.5 kg) on dumbbells and machines.
What do I do after the 4 weeks?
Keep the same two workouts and keep adding weight as long as it's working. When progress stalls for two or three sessions in a row on most lifts, it's time for a new plan with more exercises or more days.
Let the app run the plan
GymAdapt builds a plan for your goal, days and equipment, shows a video for every exercise, and adds weight when you're ready. Use code TRYFREE01 for a free month.
Get GymAdapt on the App Store → $7.99 a month or $49.99 a year, both with a 7-day free trial, or $79.99 once for lifetime. iPhone only.