AImBeginner gym workout plan
This plan is for your first months in the gym.
- 3days a week
- 45min a session
- Beginnerlevel
- Machines first, a few dumbbellsequipment
The program
A · Full body
Leg Press3 × 10-12rest 2 min
Machine Chest Press3 × 10-12rest 1 min 30 s
Lat Pulldown3 × 10-12rest 1 min 30 s
Machine Shoulder Press2 × 10-12rest 1 min 30 s
Seated Leg Curl2 × 10-15rest 1 min
Plank2 × 20-40 srest 1 min
B · Full body
Goblet Squat3 × 10-12rest 1 min 30 s
Dumbbell Bench Press3 × 10-12rest 1 min 30 s
Seated Cable Row3 × 10-12rest 1 min 30 s
Dumbbell Lateral Raise2 × 12-15rest 1 min
Back Extension2 × 12-15rest 1 min
Dead Bug2 × 10-16rest 45 s
C · Full body
- Leg Press3 × 10-12rest 2 min
Machine Row3 × 10-12rest 1 min 30 s
Incline Machine Press3 × 10-12rest 1 min 30 s
Leg Extension2 × 12-15rest 1 min
Dumbbell Curl2 × 10-12rest 1 min
Triceps Pushdown2 × 10-15rest 1 min
Some exercise images: Everkinetic (everkinetic.com), CC BY-SA 4.0.
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Who it is for
Most exercises use machines that guide the movement, so you can focus on control and effort instead of balance. Each session takes about 45 minutes and trains the whole body.
- You are new to the gym or coming back after a long break
- You want short sessions you can finish
- You prefer machines to a barbell for now
- You want to learn a few dumbbell basics along the way
How to lay out the week
Any three days with a day off between them work, for example Tuesday, Thursday and Saturday. Do A, B and C in order. If you miss a session, just do the next one in line when you can; one missed day in a month changes nothing.
How to add weight
Most exercises here are 10-12 reps. When you get 12 reps in every set with good form, move the pin one plate down or take the next dumbbell, and start again at 10. On the leg curl, lateral raise and triceps pushdown, go up to 15 first. On the plank, add a few seconds each week until you hold 40 seconds in both sets.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
If the leg press is busy, do the goblet squat from day B. The machine chest press swaps for a dumbbell bench press, and the machine row for the seated cable row. The back extension can be replaced by a glute bridge on the floor if the bench feels uncomfortable.
Questions and answers
What is a good gym routine for a beginner?
Three full body sessions a week with six exercises each, like this one. Machines make the first weeks easier, and doing the same exercises for months lets you see clear progress.
How long should a beginner work out at the gym?
Around 45 minutes is plenty. This plan has 15 sets per session with 45 seconds to 2 minutes of rest. Add 5 to 10 minutes of easy warm-up before it.
How do I know what weight to use?
Start light enough that the last rep of each set still looks like the first. If you can do far more than 12, add weight next set. After two or three sessions you will know your starting numbers.
Should beginners train every day?
No. Three days with rest in between is enough to get stronger and lets your muscles and joints adapt. If you want to move on rest days, walk or cycle at an easy pace.
When should I move on to a harder plan?
After three to six months, when you know every machine and your weights keep going up. The full body plan with a barbell is the natural next step.