Day 1
Full body — push emphasis
- Goblet squat — 3 x 8-10
- Dumbbell bench or machine chest press — 3 x 8-10
- Seated row — 3 x 10-12
- Dumbbell shoulder press — 2 x 10-12
- Plank — 3 x 30 sec
Free training
No idea what to do at the gym? Start here.
Walking into the gym with no plan is the worst feeling — so I wrote the exact week I hand beginners: three full-body sessions with every movement, set and rep decided for you. Drop your email and the full routine opens on the next page, plus a copy lands in your inbox to train from.
- Three full-body sessions you can run on any three non-consecutive days
- Exact movements, sets and reps — no guessing on the gym floor
- A simple four-week progression so the same week keeps working
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The routine
Rest 60-90 seconds between sets. Leave one or two reps in the tank on every set — you should finish able to do one more, not wrecked. Here's day one in full so you can see exactly what you're getting.
Day 2
Full body — hinge emphasis
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Day 3
Full body — glute emphasis
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When you're ready for more
The 30-Day Gym Reset Guide
Thirty days written out session by session — warm-ups, progression tracking and the nutrition side. It picks up exactly where this free routine leaves off.
See the guides