Before your first session
Both options train the whole body. You can choose either: your training load depends on experience, not gender.
Train 3 times a week, for example Mon / Wed / Fri, with a rest day between sessions. Spend your first 4–6 weeks learning the movements; don’t rush to increase the load.
Start light: after each set, you should still be able to do 2–3 more reps with good technique. Rest 90–120 seconds, or longer if needed. If it feels hard, one set is enough for your first sessions.
Choose working weights at the gym with an instructor. In the program copy, 0 kg is a placeholder, not a recommendation. Replace it with your actual weight before checking off a set.
A general plan for healthy adults. If you have health restrictions, consult a professional about exercise; stop if you feel pain or dizziness.
Training load and safety
Once all sets feel controlled for two consecutive sessions, add the smallest weight increment and check your technique again. Don’t train to failure.
This is a general starter plan for healthy adults, not an individual prescription. Ask an instructor to demonstrate technique and adjust the machines. If you have an injury, chronic condition, are pregnant or have recently given birth, discuss training with a professional. Stop if you feel pain, dizziness or unwell.
These programs were created for the app using general principles from ACSM, rather than as individual prescriptions.
Gym starter · for women
Full body, simple machines and floor exercises. A little more glute bridge practice.
Day 1 · Full body
Warm up for 7 minutes, then do 5 exercises. Before a new movement, do a light practice set; it does not count as a working set.
Warmup: treadmill or exercise bike7 minutes
7 minutes at an easy pace that lets you talk. Then gently move your joints without pain. Ask an instructor to show you unfamiliar exercises.
Machine leg press2 sets · 10 reps
Adjust the seat with an instructor. Keep your feet on the platform and your knees in line with your feet; keep your hips on the seat and avoid locking your knees abruptly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Machine chest press2 sets · 10 reps
Set the handles around mid-chest height. Keep your back against the support, press smoothly and don’t shrug your shoulders. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Lat pulldown2 sets · 10 reps
Pull the handle in front of you toward your upper chest without swinging. Don’t pull behind your head; return the weight smoothly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Floor glute bridge2 sets · 12 reps · Bodyweight
Lie on your back, bend your knees and place your feet on the floor. Lift your hips using your glutes without overextending your lower back. No added weight.
Dead bug2 sets · 10 reps · Bodyweight
Lie on your back and raise your arms and bent legs. Lower the opposite arm and leg in turn, keeping your lower back against the floor. 10 reps total: 5 per side.
Day 2 · Full body
Warm up for 7 minutes, then do 5 exercises. Before a new movement, do a light practice set; it does not count as a working set.
Warmup: treadmill or exercise bike7 minutes
7 minutes at an easy pace that lets you talk. Then gently move your joints without pain. Ask an instructor to show you unfamiliar exercises.
Machine leg press2 sets · 10 reps
Adjust the seat with an instructor. Keep your feet on the platform and your knees in line with your feet; keep your hips on the seat and avoid locking your knees abruptly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Chest-supported machine row2 sets · 10 reps
Choose a machine with chest support. Pull the handles toward your lower ribs without shrugging or leaning back. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Seated machine shoulder press2 sets · 10 reps
Adjust the seat so the handles are around shoulder height. Keep your back supported and move smoothly through a comfortable range. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Seated leg curl2 sets · 10 reps
Ask an instructor to align the machine’s pivot with your knees and adjust the pad. Curl smoothly without lifting your hips off the seat. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Dead bug2 sets · 10 reps · Bodyweight
Lie on your back and raise your arms and bent legs. Lower the opposite arm and leg in turn, keeping your lower back against the floor. 10 reps total: 5 per side.
Day 3 · Full body
Warm up for 7 minutes, then do 5 exercises. Before a new movement, do a light practice set; it does not count as a working set.
Warmup: treadmill or exercise bike7 minutes
7 minutes at an easy pace that lets you talk. Then gently move your joints without pain. Ask an instructor to show you unfamiliar exercises.
Machine leg press2 sets · 10 reps
Adjust the seat with an instructor. Keep your feet on the platform and your knees in line with your feet; keep your hips on the seat and avoid locking your knees abruptly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Machine chest press2 sets · 10 reps
Set the handles around mid-chest height. Keep your back against the support, press smoothly and don’t shrug your shoulders. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Chest-supported machine row2 sets · 10 reps
Choose a machine with chest support. Pull the handles toward your lower ribs without shrugging or leaning back. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Floor glute bridge2 sets · 12 reps · Bodyweight
Lie on your back, bend your knees and place your feet on the floor. Lift your hips using your glutes without overextending your lower back. No added weight.
Dead bug2 sets · 10 reps · Bodyweight
Lie on your back and raise your arms and bent legs. Lower the opposite arm and leg in turn, keeping your lower back against the floor. 10 reps total: 5 per side.
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Create account Already have an account? Sign inGym starter · for men
Full body, basic machine presses and pulls. Repeat movements to learn the technique.
Day 1 · Full body
Warm up for 7 minutes, then do 5 exercises. Before a new movement, do a light practice set; it does not count as a working set.
Warmup: treadmill or exercise bike7 minutes
7 minutes at an easy pace that lets you talk. Then gently move your joints without pain. Ask an instructor to show you unfamiliar exercises.
Machine leg press2 sets · 10 reps
Adjust the seat with an instructor. Keep your feet on the platform and your knees in line with your feet; keep your hips on the seat and avoid locking your knees abruptly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Machine chest press2 sets · 10 reps
Set the handles around mid-chest height. Keep your back against the support, press smoothly and don’t shrug your shoulders. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Lat pulldown2 sets · 10 reps
Pull the handle in front of you toward your upper chest without swinging. Don’t pull behind your head; return the weight smoothly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Seated leg curl2 sets · 10 reps
Ask an instructor to align the machine’s pivot with your knees and adjust the pad. Curl smoothly without lifting your hips off the seat. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Dead bug2 sets · 10 reps · Bodyweight
Lie on your back and raise your arms and bent legs. Lower the opposite arm and leg in turn, keeping your lower back against the floor. 10 reps total: 5 per side.
Day 2 · Full body
Warm up for 7 minutes, then do 5 exercises. Before a new movement, do a light practice set; it does not count as a working set.
Warmup: treadmill or exercise bike7 minutes
7 minutes at an easy pace that lets you talk. Then gently move your joints without pain. Ask an instructor to show you unfamiliar exercises.
Machine leg press2 sets · 10 reps
Adjust the seat with an instructor. Keep your feet on the platform and your knees in line with your feet; keep your hips on the seat and avoid locking your knees abruptly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Chest-supported machine row2 sets · 10 reps
Choose a machine with chest support. Pull the handles toward your lower ribs without shrugging or leaning back. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Seated machine shoulder press2 sets · 10 reps
Adjust the seat so the handles are around shoulder height. Keep your back supported and move smoothly through a comfortable range. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Floor glute bridge2 sets · 12 reps · Bodyweight
Lie on your back, bend your knees and place your feet on the floor. Lift your hips using your glutes without overextending your lower back. No added weight.
Dead bug2 sets · 10 reps · Bodyweight
Lie on your back and raise your arms and bent legs. Lower the opposite arm and leg in turn, keeping your lower back against the floor. 10 reps total: 5 per side.
Day 3 · Full body
Warm up for 7 minutes, then do 5 exercises. Before a new movement, do a light practice set; it does not count as a working set.
Warmup: treadmill or exercise bike7 minutes
7 minutes at an easy pace that lets you talk. Then gently move your joints without pain. Ask an instructor to show you unfamiliar exercises.
Machine leg press2 sets · 10 reps
Adjust the seat with an instructor. Keep your feet on the platform and your knees in line with your feet; keep your hips on the seat and avoid locking your knees abruptly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Machine chest press2 sets · 10 reps
Set the handles around mid-chest height. Keep your back against the support, press smoothly and don’t shrug your shoulders. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Lat pulldown2 sets · 10 reps
Pull the handle in front of you toward your upper chest without swinging. Don’t pull behind your head; return the weight smoothly. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Seated leg curl2 sets · 10 reps
Ask an instructor to align the machine’s pivot with your knees and adjust the pad. Curl smoothly without lifting your hips off the seat. Choose a light weight with 2–3 reps in reserve. Replace 0 kg with your working weight.
Dead bug2 sets · 10 reps · Bodyweight
Lie on your back and raise your arms and bent legs. Lower the opposite arm and leg in turn, keeping your lower back against the floor. 10 reps total: 5 per side.
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Create account Already have an account? Sign inNext, your own sessions
After saving the program, adjust exercises and working weights. During the workout, record what you achieved: the diary records your sets, and history lets you revisit previous results.
If your trainer has already prepared a different plan, it is easier to build your own program. The ready-made options remain optional.