Learn a gym routine · Beginner
Get comfortable at the gym
A four-week introduction to machines and cables. Learn the settings with light loads before moving to longer sessions and dedicated upper/lower days.
4 weeks3 sessions / weekGym
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Your first gym session13 min
DAY 2Rest & recoverRest & recharge
DAY 3Your first gym session13 minDAY 4Rest & recoverRest & recharge
DAY 5Core foundations9 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Your first gym session13 min
DAY 9Rest & recoverRest & recharge
DAY 10Your first gym session13 minDAY 11Rest & recoverRest & recharge
DAY 12Core foundations9 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Gym full body22 min
DAY 16Rest & recoverRest & recharge
DAY 17Gym upper body22 minDAY 18Rest & recoverRest & recharge
DAY 19Gym lower body18 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22Gym full body22 min
DAY 23Rest & recoverRest & recharge
DAY 24Gym upper body22 minDAY 25Rest & recoverRest & recharge
DAY 26Gym lower body18 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge