Beginner Gym (Machines): free workout plan (3 days a week)
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Good for beginners: the exercises are easy to learn and the volume is moderate. Choose it if you want to get stronger, move better and build a training habit.
| Day | Workout |
|---|---|
| Monday | Beginner Gym (Machines) |
| Tuesday | Rest |
| Wednesday | Beginner Gym (Machines) |
| Thursday | Rest |
| Friday | Beginner Gym (Machines) |
| Saturday | Rest |
| Sunday | Rest |
| Exercise | Sets × reps |
|---|---|
| Leg Press | 3 × 12 |
| Chest Press Machine | 3 × 10 |
| Seated Row Machine | 3 × 10 |
| Machine Shoulder Press | 3 × 10 |
| Leg Curl | 3 × 12 |
| Ab Crunch Machine | 3 × 15 |
Warm up for 5–10 minutes, then do one or two lighter sets of the first exercise. Pick a weight you can lift for the listed reps with one or two reps to spare.
Rest 1–2 minutes between sets, and 2–3 minutes on heavy barbell lifts. When you hit every listed rep with good form, add a little weight or a few reps next time — that is progressive overload.
For timed exercises, keep a steady pace for the whole interval and add 5–10 seconds once it feels easy. Swap any exercise you can't do for a similar one — each exercise links to its technique page.
How many times a week should I do Beginner Gym (Machines)?
The plan is built for 3 days a week: Monday, Wednesday, Friday. Keep at least one rest day between hard sessions for the same muscles — that is when they recover and grow.
What equipment do I need for Beginner Gym (Machines)?
You need: Gym. If something is missing, swap the exercise for a similar one — the technique pages list variations.
When will I see results from Beginner Gym (Machines)?
Most people feel stronger within 3–4 weeks and see visible changes after 8–12 weeks of consistent training, as long as they eat enough protein and sleep well. Log every workout so you can see the progress in numbers.
Start this program free — no signup needed. ForceIndex opens it as a ready workout: just do the sets and log them.
Start this program freeNo sign-up needed · Works in your browser
