A beginner gym workout plan you can print
Last updated 5 min read
In short
This is a three-day full-body plan for beginners: five exercises per session, three sets of eight to ten repetitions on the main lifts, with at least one rest day between sessions. Print it or save it as a PDF using the button below, write down what you lift each week, and add a small amount of weight once every set feels comfortable.
- Three full-body sessions a week, five exercises each
- Blank columns for weight and reps, so you can see progress
- Print it or save it as a PDF from your browser
- Machines and dumbbells only, so it works in any gym
A plan is easier to follow when it is in your hand rather than behind three taps on a phone. This one is laid out to print on a single page, with blank boxes for the weight and reps you manage.
The plan
Use the button to print it, or choose 'Save as PDF' in the print dialogue if you would rather keep it on your phone. Everything below prints as one page.
Three-day beginner plan
Leave at least one rest day between sessions. Add a little weight or one more rep whenever you finish all the sets comfortably.
Day one
Full body
- Goblet squat — 3 sets of 8-10
- Chest press machine — 3 sets of 8-10
- Seated row — 3 sets of 8-10
- Dumbbell shoulder press — 2 sets of 10-12
- Plank — 3 holds of 20-30 seconds
| Set | Weight | Reps |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 |
Day two
Full body
- Leg press — 3 sets of 8-10
- Lat pulldown — 3 sets of 8-10
- Incline dumbbell press — 3 sets of 8-10
- Romanian deadlift with dumbbells — 2 sets of 8-10
- Dead bug — 3 sets of 8 each side
| Set | Weight | Reps |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 |
Day three
Full body
- Dumbbell split squat — 3 sets of 8 each leg
- Assisted pull-up or lat pulldown — 3 sets of 6-10
- Dumbbell bench press — 3 sets of 8-10
- Hip thrust or glute bridge — 3 sets of 10-12
- Farmer's carry — 3 walks of 20-30 seconds
| Set | Weight | Reps |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 |
A general beginner plan for healthy adults aged 18 and over, not personal or medical advice. Stop and get proper advice if an exercise causes pain.
How to use the sheet
1. Write the weight you used
Every set, every session. Guessing next week is where most beginners stall.
2. Aim for the top of the rep range
If the plan says eight to ten, work towards ten on all sets before touching the weight.
3. Add the smallest increase available
Usually 2.5kg on a machine or one dumbbell size. Small and often beats big and occasional.
4. Repeat a week when it goes badly
A bad night's sleep or a stressful week is not a reason to change the plan.
Fitting three sessions into a week
The days matter far less than the gap between them. Anything that leaves a rest day between sessions works.
| Pattern | Days | Suits |
|---|---|---|
| Classic | Monday, Wednesday, Friday | A steady weekday routine |
| Weekend-heavy | Tuesday, Thursday, Saturday | Busy Mondays and Fridays |
| Two plus one | Tuesday, Thursday, Sunday | Shift work or family weekends |
Two sessions still counts
If a week only allows two, do the first two days and pick up where you left off. A missed session is not a missed week.
When to move on from this sheet
This plan has a shelf life of roughly two to three months. Once you can no longer add weight or reps for a few weeks in a row, you have got what it has to give and it is time for something with more volume per muscle group.
- You have added weight on every main lift for eight weeks or more
- Three sets no longer leaves you tired at the end of a session
- You want to train four or more times a week
For the reasoning behind this structure, read beginner gym workout plan.
For how heavy to go, see sets, reps and how much weight to lift.
Common questions
- How do I save this workout plan as a PDF?
- Press the print button on the plan above and choose 'Save as PDF' as the destination in your browser's print dialogue. On an iPhone, use the share button and then 'Print', then pinch outwards on the preview to save it.
- Is this printable gym plan suitable for complete beginners?
- Yes. It uses machines and dumbbells rather than heavy barbell lifts, and every exercise is one you can learn in a session or two. Start with a weight you could lift a few more times than the plan asks for.
- How long should each of these sessions take?
- Around 45 minutes to an hour, including a short warm-up and a couple of minutes of rest between sets. If you are finishing in 25 minutes, you are probably rushing your rest periods rather than being efficient.
- Can I do this plan at home instead of the gym?
- Partly. The dumbbell exercises transfer directly if you have a pair of adjustable dumbbells, but the machine exercises need substitutes such as press-ups and resistance-band rows.
- Do I need to warm up before starting this plan?
- Yes, but keep it short. Five minutes on a bike or a brisk walk, then one light set of the first exercise, is enough to get you ready without eating into the session.
Read next
- Progressive overloadThe principle behind every strength and muscle gain you'll make.
- Workout splitsHow full body, upper/lower and push-pull-legs compare for beginners.
- No-equipment planA full bodyweight routine you can run at home with nothing more than floor space.
- Build this around youBodywise Coach sets your plan, starting weights, protein and energy targets and a meal plan from foods you already eat.