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GeneralBeginner4 weeks3 days/week

Getting Started with Fitness

You will learn how to create a workout routine that suits you, improve your overall fitness and health. This plan is designed for first-time gym members who want to start their fitness journey. You will focus on building a strong foundation of exercises and training techniques that will help you achieve your goals. By the end of this plan, you will be able to perform compound lifts, cardiovascular conditioning, and other essential exercises.

Learning objectives

  • Build consistent workout habits
  • Improve upper-body pushing strength
  • Reduce rest time between sets

Training areas

  • Compound lifts
  • Cardiovascular conditioning

Workout Schedule(3 days)

Day 1: Upper Body Strength

2 exercises

Bench Press

3 sets × 8 reps · 60s rest

Incline Dumbbell Press

3 sets × 10 reps · 60s rest

Day 2: Lower Body Strength

2 exercises

Squat

3 sets × 8 reps · 60s rest

Lunges

3 sets × 10 reps · 60s rest

Day 3: Active Recovery

2 exercises

Crunch

3 sets × 12 reps · 30s rest

Plank

3 sets × 30 reps · 30s rest