Beginner training
A beginner workout plan for women you can actually stick to.
Three sessions a week, five movements each, written out in full. No app, no guessing, no rearranging your life. Follow it for four weeks and you'll have a base strong enough to move onto a proper training split.
The plan
Your training week.
Run A, B and C on non-consecutive days — Monday, Wednesday, Friday works for most people. Rest 60–90 seconds between sets.
Session A — Full body
- Goblet squat — 3 × 10–12
- Dumbbell bench press — 3 × 10
- Lat pulldown — 3 × 10–12
- Dumbbell Romanian deadlift — 3 × 10
- Plank — 3 × 20–30 sec
Session B — Full body
- Leg press — 3 × 12
- Seated cable row — 3 × 10–12
- Dumbbell shoulder press — 3 × 8–10
- Walking lunge — 2 × 8 each leg
- Dead bug — 3 × 8 each side
Session C — Full body
- Hip thrust — 3 × 12–15
- Incline dumbbell press — 3 × 10
- Single-arm dumbbell row — 3 × 10 each side
- Leg curl — 3 × 12
- Side plank — 2 × 20 sec each side
How to progress
Four weeks, one small change at a time.
Week 1
Learn the movements. Every set finishes 2 reps short of failure.
Week 2
Add the smallest weight increment to your squat and press. Keep reps the same.
Week 3
Add one rep to every exercise, or a small jump in weight where reps feel easy.
Week 4
Repeat week 3 with slightly heavier loads, then restart the cycle from your new numbers.
Once this feels routine, pick the training structure that fits your week with the free workout split builder — it's the hub every plan on this site is built from. Struggling with consistency instead of programming? Start at the fitness motivation hub.
Next step
Want it written out for thirty days?
The 30-Day Gym Reset Guide takes this structure and expands it into a full month — every session, form cues, progression notes and what to do on the days you don't feel like it.
Questions
Beginner workout plans, answered.
The Inner Circle
Get the free 7-Day Starter Reset
Seven written sessions to walk you through your first week — every exercise, set and rep, delivered to your inbox.
No spam. Unsubscribe anytime.