Walking into a gym for the first time is intimidating. Rows of machines you have never touched, free weights clanging, and everyone else looking like they know exactly what they are doing.
Here is the thing: every single person in that gym started exactly where you are right now. And the fastest way to stop feeling lost is to follow a simple plan that tells you exactly what to do each session.
This beginner gym workout plan covers your first 4 weeks. Weeks 1 and 2 use machines only, so you can build confidence and learn basic movement patterns without worrying about balancing a barbell. Weeks 3 and 4 introduce free weights gradually. By the end, you will be comfortable with the foundational exercises that every good program is built on.
TL;DR
- 4-week plan, 3 days per week, designed for complete beginners or people returning after a long break
- Weeks 1-2 are all machines: safe, guided movement paths that build confidence and basic strength
- Weeks 3-4 introduce barbells and dumbbells alongside some machines
- Every session has a full table with exercises, sets, reps, and rest times
- After 4 weeks, transition to a full body plan, upper/lower split, or PPL routine depending on your goals
Who This Plan Is For
This gym workout plan for beginners is built for people who fall into one of these categories.
Complete beginners. You have never followed a structured training program. Maybe you have done some cardio or group fitness classes, but you have never touched a leg press or picked up a barbell. This plan starts from zero.
Returning after a long break. You used to train but life happened. It has been 6 months, a year, maybe longer. Your body needs to re-learn movement patterns before you load up heavy weights. This plan handles that transition.
People who feel overwhelmed by the gym. If the thought of walking up to a squat rack makes you anxious, starting with machines is the right call. Machines have fixed movement paths, so there is almost no way to do them wrong. That builds confidence fast.
Anyone who wants a clear roadmap. No guessing which exercise comes next, no wondering how many sets to do, no scrolling through random YouTube videos between sets. Every session is laid out for you.
If you are already comfortable with barbell movements and have been training consistently for a few months, this plan will feel too easy. Check out the Full Body Workout Plan or the Best Workout Split Guide instead.
Week 1 to 2: Machine-Based Foundation
The first two weeks are all about machines. This is intentional.
Machines guide your body through a fixed range of motion. You do not need to worry about balance or stabilization. You just sit down, adjust the seat, pick a weight, and push or pull. That simplicity lets you focus on feeling the right muscles work, controlling the weight on the way down, and getting comfortable in the gym environment.
Training schedule: 3 days per week with at least one rest day between sessions. Monday/Wednesday/Friday works well, but any three non-consecutive days are fine.
Warm-up every session: 5 minutes on a treadmill, stationary bike, or elliptical at an easy pace. This gets blood flowing and loosens your joints before you touch any weights.
How to pick your starting weight: Choose a weight that feels challenging by rep 8-10 but does not force you to break form. If you can easily do 15 reps, go heavier. If you cannot reach 8 reps with clean form, go lighter. There is no shame in starting light. Every strong person in the gym started with an empty bar or the lightest plate on the machine.
Day 1 Upper Body Machines
Day 1 focuses on your chest, back, shoulders, and arms using cable and machine stations.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Cable Wide Grip Lat Pulldown | 3 x 10-12 | 90s |
| Cable Seated Row | 3 x 10-12 | 90s |
| Cable Fly with Chest Supported | 3 x 12-15 | 60s |
| Cable Triceps Pushdown V-Bar | 3 x 12-15 | 60s |
| Cable Standing Face Pull | 3 x 12-15 | 60s |
Session notes:
- Start with the lat pulldown because it is the biggest movement here and uses the most muscle. Pull the bar to your upper chest, not behind your neck.
- Seated rows train your mid-back. Keep your chest up and squeeze your shoulder blades together at the end of each rep.
- Face pulls are small but important. They train your rear delts and keep your shoulders healthy.
Day 2 Lower Body Machines
Day 2 hits your quads, hamstrings, glutes, and calves.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Leg Press | 3 x 10-12 | 90s |
| Leg Extension | 3 x 12-15 | 60s |
| Lying Leg Curl | 3 x 10-12 | 90s |
| Standing Calf Raise | 3 x 15-20 | 60s |
| Cable Wide Grip Lat Pulldown | 2 x 10-12 | 90s |
Session notes:
- The leg press is the anchor of this session. Place your feet shoulder-width apart in the middle of the platform. Lower the sled until your knees are at about 90 degrees, then press back up without locking your knees at the top.
- Leg extensions isolate your quads. Use a controlled tempo and do not swing the weight.
- The lying leg curl targets your hamstrings. Keep your hips pressed into the pad and avoid lifting your hips as you curl the weight.
- Calves respond well to higher reps. Pause at the top of each rep for a one-second squeeze.
- The pulldown at the end adds some extra back volume to keep your upper body moving.
Day 3 Full Body Machines
Day 3 gives every major muscle group some work. This day ties everything together and adds volume where you need it.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Leg Press | 3 x 12-15 | 90s |
| Cable Seated Row | 3 x 10-12 | 90s |
| Cable Fly with Chest Supported | 3 x 12-15 | 60s |
| Leg Extension | 2 x 12-15 | 60s |
| Cable Triceps Pushdown V-Bar | 2 x 12-15 | 60s |
| Cable Standing Face Pull | 2 x 12-15 | 60s |
Session notes:
- This session uses lighter weights and higher reps than Days 1 and 2. The goal is to accumulate volume and practice the movements, not to push for heavy weights.
- Focus on controlling each rep. Two seconds up, two seconds down. Feel the target muscle working.
- If any exercise feels sore from an earlier session, reduce the weight by 10-20% and focus on form.
Week 3 to 4: Introduction to Free Weights
You have spent two weeks getting comfortable with machines. Your body has started adapting. Your muscles know what tension feels like. Now it is time to introduce free weights.
Free weights (barbells and dumbbells) recruit more stabilizer muscles, build better coordination, and form the backbone of every serious training program. The transition can feel awkward at first, and that is completely normal. Start lighter than you think you need to.
Training schedule: Same as Weeks 1-2. Three days per week, rest days between sessions.
Weight selection for free weights: Start with just the barbell (usually 20 kg / 45 lbs) for barbell exercises. For dumbbells, start with 5-10 kg (10-20 lbs) per hand. It is better to finish your first session thinking "that was too easy" than to struggle with bad form. You have the rest of your training life to add weight.
Day 1 Upper Body with Free Weights
This session introduces the barbell bench press and dumbbell pressing while keeping some cable work for volume.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3 x 8-10 | 2 min |
| Dumbbell One Arm Row | 3 x 10-12 each side | 90s |
| Dumbbell Standing Overhead Press | 3 x 8-10 | 90s |
| Cable Wide Grip Lat Pulldown | 3 x 10-12 | 90s |
| Dumbbell Lateral Raise | 3 x 12-15 | 60s |
| Barbell Curl | 2 x 10-12 | 60s |
| Cable Triceps Pushdown V-Bar | 2 x 12-15 | 60s |
Session notes:
- The bench press is your first barbell exercise. Use a spotter if possible, or set up the safety pins in a power rack just below chest level. Grip the bar slightly wider than shoulder width, lower it to your mid-chest, and press it back up.
- Dumbbell rows are more natural than they look. Put one knee and one hand on a bench, grab the dumbbell with your free hand, and row it to your hip. Keep your back flat.
- Start the overhead press seated if standing feels unstable. You can graduate to standing as your core gets stronger.
Day 2 Lower Body with Free Weights
This session introduces the barbell squat and Romanian deadlift alongside machines for extra volume.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Squat | 3 x 8-10 | 2-3 min |
| Barbell Romanian Deadlift | 3 x 10-12 | 2 min |
| Leg Press | 3 x 12-15 | 90s |
| Lying Leg Curl | 3 x 10-12 | 90s |
| Standing Calf Raise | 3 x 15-20 | 60s |
| Dumbbell Seated Hammer Curl | 2 x 10-12 | 60s |
Session notes:
- The squat is the most important exercise you will learn. Start with just the bar. Set up in a squat rack with the bar across your upper back (not on your neck). Feet shoulder-width apart, toes slightly pointed out. Sit your hips back and down like you are sitting into a chair. Go as deep as your mobility allows while keeping your back flat.
- Romanian deadlifts start from the top. Hold the barbell at hip height, push your hips back, and lower the bar along your thighs until you feel a strong stretch in your hamstrings. Keep your back flat and the bar close to your body.
- The leg press and lying leg curl are familiar from Weeks 1-2. Use them to add volume after the more demanding free weight exercises.
Day 3 Full Body Mix
Day 3 combines free weights and machines for a balanced full body session. This is where everything comes together.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3 x 6-8 | 2-3 min |
| Dumbbell Bench Press | 3 x 10-12 | 90s |
| Bulgarian Split Squat | 3 x 10-12 each leg | 90s |
| Cable Seated Row | 3 x 10-12 | 90s |
| Dumbbell Lateral Raise | 3 x 12-15 | 60s |
| Cable Standing Face Pull | 3 x 12-15 | 60s |
| Barbell Curl | 2 x 10-12 | 60s |
Session notes:
- The deadlift is a full body pull from the floor. Start with the bar over mid-foot, hinge at the hips, grip the bar just outside your knees, brace your core, and stand up by driving through your feet. Keep the bar close to your body the entire time. Start light and focus on form.
- Bulgarian split squats are challenging for balance. Place one foot behind you on a bench and squat down on the front leg. Hold dumbbells at your sides or start with just body weight until you feel stable.
- The dumbbell bench press lets you work each arm independently. This helps correct any strength imbalances between your left and right side.
Exercise Form Tips for Beginners
Bad form does not just waste your time. It can cause injuries that set you back weeks or months. Here are the fundamentals that apply to almost every exercise.
Learn to brace your core. Before every rep of every exercise, take a deep breath into your belly and tighten your abs like someone is about to punch you in the stomach. This creates a stable "cylinder" around your spine and protects your lower back. Bracing is the single most important skill in the gym.
Grip matters. Wrap your thumbs around the bar on every barbell exercise. A thumbless grip on bench press is dangerous. For pulling exercises, think about gripping with your ring and pinky fingers to better engage your back muscles.
Breathe with the movement. The general rule: breathe in on the lowering phase (eccentric), breathe out on the lifting phase (concentric). On heavy squats and deadlifts, take your breath before you start the rep and hold it until you pass the hardest point.
Control the tempo. Every rep should take at least 2 seconds to lower and 1-2 seconds to lift. If you are swinging, bouncing, or jerking the weight, it is too heavy. Controlled reps build more muscle and are safer for your joints.
Use a full range of motion. Half reps build half results. Lower the weight through the complete range your body allows. On squats, that means going at least to parallel (thighs parallel to the floor). On bench press, the bar should touch your chest. On rows, get a full stretch at the bottom and a full squeeze at the top.
Leave your ego at the door. Nobody in the gym cares how much weight is on your bar. The person squatting 60 kg with perfect form is doing more for their body than the person quarter-squatting 140 kg. Start light, learn the movement, and add weight gradually.
How to Progress After 4 Weeks
After 4 weeks on this plan, you are no longer a complete beginner. You know how the main exercises feel, you have a gym routine, and your body has adapted to regular training. Now what?
Option 1: Full body training (3 days per week). If you enjoyed the 3-day structure and want to keep it simple, move to a more advanced full body workout plan. You will train 3 days per week with heavier weights, more compound movements, and a clear progression system.
Option 2: Upper/lower split (4 days per week). If you have time for a fourth day and want more volume per muscle group, an upper/lower split is the natural next step. Two upper body days and two lower body days per week. Read the Best Workout Split Guide for a sample upper/lower program.
Option 3: Push pull legs (5-6 days per week). If you are hooked and want to train more frequently, a PPL split lets you hit each muscle group twice per week with dedicated focus. This is a bigger time commitment but excellent for muscle growth. Check out the Push Pull Legs Routine Guide for a full breakdown.
No matter which path you choose, apply progressive overload. Add 1 rep per set each week until you hit the top of your rep range. Then increase the weight by the smallest increment available (usually 2.5 kg / 5 lbs for upper body, 5 kg / 10 lbs for lower body) and start at the bottom of the rep range again. This is how you keep getting stronger.
If you are not sure which direction fits your goals, the Personalized Workout Plan: Complete Guide walks you through how to build a plan around your specific situation and schedule.
Gym Equipment Guide for Beginners
If you are new to the gym, the equipment can be confusing. Here is a quick overview of everything you will use in this plan.
Barbell. A long metal bar, typically 20 kg (45 lbs) and about 7 feet long. You load weight plates onto each end and secure them with clips (collars). Barbells are used for squats, bench press, deadlifts, rows, and more. Most gyms have both Olympic barbells and shorter EZ-curl bars.
Dumbbells. Short, single-hand weights that come in fixed increments (usually going up in 2.5 kg / 5 lb jumps). They allow each arm to move independently, which is great for correcting imbalances. Used for presses, rows, curls, raises, and many other exercises.
Cable machine. A tower with a pulley system and adjustable pin-loaded weight stack. You attach different handles (rope, straight bar, V-bar, D-handle) and can set the cable height to target muscles from various angles. Extremely versatile and beginner-friendly because the cable provides constant tension through the entire range of motion.
Leg press machine. A seated machine where you push a weighted sled away from your body with your legs. The backrest supports your spine, so you can load up your quads, glutes, and hamstrings without worrying about balance. Adjust the seat angle and foot position to shift emphasis between muscle groups.
Leg extension machine. A seated machine with a padded roller that sits on top of your shins. You extend your knees to straighten your legs against resistance. This isolates your quadriceps (front of thighs) and is one of the simplest machines in the gym.
Leg curl machine. A machine where you lie face down and curl a padded roller toward your glutes using your hamstrings (back of thighs). Some gyms have seated versions. Both work the same muscles.
Power rack / squat rack. A metal frame with adjustable safety bars. You use it for barbell squats, bench press, overhead press, and other barbell exercises. The safety bars catch the weight if you fail a rep, so always set them at the right height before lifting.
Bench. A flat or adjustable padded surface used for pressing exercises. Flat bench for standard bench press, incline bench for upper chest emphasis. Most benches are adjustable to multiple angles.
FAQ
How much weight should I start with?
Start lighter than you think you need to. For machines, begin with the lightest setting that feels like actual work by rep 8-10. For the barbell, start with just the empty bar (20 kg / 45 lbs). For dumbbells, 5-8 kg (10-15 lbs) per hand is a good starting point. You can always add weight next session. You cannot un-injure yourself from going too heavy too soon.
Should I wear a lifting belt as a beginner?
No. Belts are useful for experienced lifters pushing near-maximal weights on squats and deadlifts. As a beginner, you need to develop your core strength and learn to brace properly without a belt. Once you can squat and deadlift 1.5x your body weight with solid form, then consider adding a belt for your heaviest sets.
How much protein do I need?
Aim for 1.6-2.2 grams of protein per kilogram of body weight per day (0.7-1 gram per pound). For a 70 kg (154 lb) person, that is about 112-154 grams of protein daily. Spread it across 3-4 meals. Good sources include chicken, fish, eggs, Greek yogurt, beef, tofu, and protein powder if you struggle to hit your target through whole foods. If you want to learn more about nutrition for training, check out How to Start Working Out for a broader overview.
Is muscle soreness normal in the first few weeks?
Yes. Delayed onset muscle soreness (DOMS) is completely normal, especially in the first 1-2 weeks. You may feel stiff or sore 24-48 hours after a workout. This decreases significantly as your body adapts. Light walking, stretching, and proper hydration help reduce soreness. If sharp pain occurs during an exercise, stop immediately. Soreness is normal; pain is not.
Can I do cardio alongside this plan?
Absolutely. Light to moderate cardio on rest days (walking, cycling, easy swimming) is great for your health and can actually help recovery. Aim for 20-30 minutes of moderate cardio 2-3 times per week on your off days. Avoid intense cardio (sprints, HIIT, high-intensity classes) during the first 4 weeks so your body can focus on adapting to the weight training. You can add more intense cardio once you have built a solid base.
What if I miss a workout day?
Do not try to "make it up" by doubling up the next day. Simply pick up where you left off. If you missed Day 2 on Wednesday, do Day 2 on Thursday or Friday and adjust the rest of the week. Consistency over weeks and months matters far more than hitting every single session perfectly. Two workouts per week still produces results. The only bad workout is the one you skip entirely.
Get Your Beginner Plan
You now have a complete 4-week beginner gym workout plan with every exercise, set, rep, and rest period spelled out. The only thing left is to actually walk into the gym and start.
Use the free planner. The Free Workout Planner generates a personalized plan based on your goals, available equipment, and schedule. It takes the guesswork out of what comes after these 4 weeks and gives you a clear progression path.
Download the app. The LoadMuscle app lets you log every set, watch exercise demos, and follow your plan session by session from your phone. No more trying to remember what you did last week. The app tracks it for you.
Browse more plans. If you want to explore other beginner-friendly routines before committing, check out the Free Workout Plans for Beginners or browse the full Workout Routines library.
You can also explore the complete exercise library for video demos and form breakdowns on every movement in this plan.
Pick a start date. Put it in your calendar. Show up and follow the plan. Four weeks from now, you will not recognize how comfortable you feel in the gym.