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Workout A
Full body| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell squat | 3 × 6–8 | 2–3 min |
| Barbell bench press | 3 × 6–8 | 2–3 min |
| Seated cable row | 3 × 8–10 | 2 min |
| Romanian deadlift | 2 × 8–10 | 2 min |
| Plank | 3 × 30–45 s | 1 min |
Beginner training planA gym workout planyou can start this week.
Two complete beginner plans: 3 days a week of full body, or 4 days split into upper and lower body. Every exercise has sets, reps and rest time, and the whole plan has one simple progression rule. Pick by the number of days you can really make it — and start.
Before you start
Which workout plan to choose
The best plan is the one you keep for months, not a week. So choose by your schedule, not by what sounds most serious. Both plans here train every muscle twice a week, a frequency that suits beginners very well, and each workout takes about 45 to 60 minutes including the warm-up.
- 3 days a week — full body. Suits people starting now, people with an unpredictable schedule, and people returning after a break. Missed a session? Just continue with the next one in line.
- 4 days a week — upper/lower. Suits people who can reliably come in four times and want more time per muscle. Slightly shorter workouts, and more sets per week.
How to read the tables: “3 × 8–10” means 3 sets of 8 to 10 reps. Pick a weight that lets you reach the range with clean technique, finishing each set with about 1–3 reps “in reserve”. Rest is between sets.
3 days a week
3-day full-body plan
Two workouts, A and B, that alternate: one week A-B-A, the next B-A-B. At least one rest day between sessions — for example Monday, Wednesday and Friday.
Workout B
Full body| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg press | 3 × 10–12 | 2 min |
| Standing overhead press | 3 × 6–8 | 2–3 min |
| Lat pulldown | 3 × 8–12 | 2 min |
| Dumbbell lunge (per leg) | 2 × 10 | 1.5 min |
| Dumbbell curl | 2 × 10–12 | 1 min |
| Triceps pushdown | 2 × 10–12 | 1 min |
4 days a week
4-day upper/lower plan
Four fixed workouts a week, with no more than two training days in a row. For example: Monday upper A, Tuesday lower A, Thursday upper B, Friday lower B.
Upper A
Chest · back · shoulders| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell bench press | 3 × 6–8 | 2–3 min |
| Seated cable row | 3 × 8–10 | 2 min |
| Dumbbell shoulder press | 3 × 8–10 | 2 min |
| Lat pulldown | 3 × 10–12 | 1.5 min |
| Triceps pushdown | 2 × 10–15 | 1 min |
Lower A
Legs · glutes · core| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell squat | 3 × 6–8 | 2–3 min |
| Romanian deadlift | 3 × 8–10 | 2 min |
| Machine leg curl | 2 × 10–12 | 1.5 min |
| Standing calf raise | 3 × 10–15 | 1 min |
| Plank | 3 × 30–45 s | 1 min |
Upper B
Shoulders · back · chest| Exercise | Sets × reps | Rest |
|---|---|---|
| Standing overhead press | 3 × 6–8 | 2–3 min |
| Pull-up (or assisted) | 3 × 6–10 | 2 min |
| Incline dumbbell press | 3 × 8–12 | 2 min |
| One-arm dumbbell row (per side) | 3 × 10 | 1.5 min |
| Dumbbell curl | 2 × 10–15 | 1 min |
Lower B
Legs · glutes · core| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 3 × 5 | 3 min |
| Leg press | 3 × 10–12 | 2 min |
| Walking lunge (per leg) | 2 × 10 | 1.5 min |
| Machine leg extension | 2 × 12–15 | 1 min |
| Hanging knee raise | 3 × 10–15 | 1 min |
How to progress
The progression rule: reps first, then weight
Your body improves when the load rises gradually. The simplest way to do that is called double progression: every exercise has a rep range, and you progress through it before adding weight.
- Start at the bottom of the range. Pick a weight that gets you to the bottom of the range on every set, with 2–3 reps still in reserve.
- Add reps. Each session, try for one more rep on some of the sets, at the same weight.
- Hit the top of the range on every set? Add weight. 2.5 to 5 kg on barbell leg exercises, 1 to 2.5 kg on upper-body lifts, and the next dumbbell up on dumbbell work. Drop back to the bottom of the range and start again.
Squat 3 × 6–8 at 60 kg: this week 8, 8, 8
→ next session 62.5 kg, starting again from 6 reps
Stuck? If an exercise hasn't moved for three sessions in a row, take about 10% off the weight and build back up. Before that, check the basics: sleep, enough food and enough protein.
Warm-up: 5 minutes of easy cardio, then 1–2 light sets of the first exercise before your working sets. Swaps: machine taken, or an exercise hurts? Swap in a similar one for the same muscle — leg press for squats, lat pulldown for pull-ups. Sharp pain is a sign to stop, not to push.
Not medical advice. These plans are for healthy adults. With an injury, ongoing pain, a medical condition or during pregnancy, adapt your training with a doctor or physiotherapist, and learn the technique from a coach at your gym.
Log it to progress
The progression rule only works if you remember what you did
To know whether to add a rep or weight, you need to know what you lifted last time. Fitshare has ready-made Full Body and Upper/Lower programs: pick a program and your training days, and the app reminds you when it's time to train. You can also build the plan on this page as your own program.
At the end of the session, type or say one sentence — “squat 3x8 at 60, bench 3x7 at 50” — and the AI logs the exercises, sets and weights. The rest timer runs between sets, and a personal record is flagged the moment you break it. More about the workout log.
Log your first workout
FAQ
Questions about a workout plan
How many times a week should a beginner train?
Three times a week is plenty to make good progress, as long as every muscle is trained twice a week and the load goes up gradually. Four times suits people who reliably have the time. More sessions at the start doesn't mean more results — recovery is part of the plan.
How long should a gym workout take?
With the rest times in the tables, a workout takes about 45 to 60 minutes including the warm-up. Most of that time is rest between sets, and on the heavy lifts it matters: 2–3 minutes of rest lets you lift more on the next set.
When should I change my workout plan?
As long as the weights or reps keep going up, there's no reason to change — for beginners that can last months. There's no need to “confuse the muscle” every few weeks. Change when progress stalls for weeks despite good sleep and nutrition, when your schedule changes, or when a particular exercise doesn't suit your body.
Do I need to do cardio too?
For your health — yes. The World Health Organization recommends adults get 150 to 300 minutes a week of moderate aerobic activity, alongside strength training at least twice a week. Brisk walking, cycling or swimming all count, after your workout or on other days.
Does the plan suit everyone, or is there a separate plan for women?
The principles are the same for everyone: the same basic exercises, rep ranges and a load that rises gradually. What changes is the weight each person starts with. If you want more focus on a particular area — glutes or shoulders, say — add 2–3 sets a week for it.
How do I follow the plan in the app?
In Fitshare you pick a ready-made program (Full Body or Upper/Lower) and your training days, or build your own. Each workout is logged in a sentence or set by set, and the app shows what you lifted last time, flags personal records and charts every exercise. The download and manual logging are free.
By goal
Got a specific goal?
Get started
Your first workout of the plan — this week
Download Fitshare, pick a program and your training days, and log every workout in a sentence. That way you always know what to lift next time.