Free gym workout plan for beginners

Have you been dreading the thought that you're ready to start your fitness journey, but don't know exactly what to do or where to start? Here's a free gym workout plan to help you get started.

This free gym workout plan is designed for you if you're looking for an easy way to get started with strength training. I should mention here that this may not be the most effective workout plan to start with, but it can help you get into a good workout routine. Whether you have access to a home gym or want to train at a gym, this plan will help you build a strong foundation for your fitness journey.

Why choose this plan?

The free gym workout plan is designed to be done three days a week, giving you plenty of time to recover and maintain your workout routine. If you have basic gym equipment like dumbbells, barbells, and plates, you're ready to get started. Even without much equipment, this free gym workout plan can be customized using bodyweight or alternatives you have at home. Plus, you can always add in some cardio, like running or cycling, in addition to strength training. If needed, you can also get a personalized workout plan here.

But what benefits will you get from this plan?

• Muscle growth and toning : With basic strength exercises, you train your entire body, helping to build muscle and tone your body.
• General Strength and Endurance : The program is designed to involve the entire body and different muscle groups, helping you develop a balanced physical form.
• Simple and effective : You don't need complicated equipment or a big investment. All you need to get started is a couple of dumbbells or a barbell and some willpower. Of course, it's also great if you can do this workout plan somewhere in the gym, because then it's maximum effective.

How does the training plan work?

1. Structured week

• Day 1 : Upper body workout
• Day 2 : Lower body workout
• Day 3 : Full body workout and core muscles

2. Simple but effective
   The program includes basic exercises such as squats, presses, pull-ups, and planks, which are ideal for beginners. These exercises are easy to learn and produce quick results because they involve multiple muscle groups.
3. Gradual development
   If you are a beginner, there is no need to lift heavy weights right away. Focus on proper technique and let your body adapt. The training plan is designed so that you can gradually increase the weight and improve your performance.
4. You want to exercise more.
   If you want to use the free gym workout plan more than once a week, you can try doing it this way: you train for three days in a row and then take a day off. After this day off, you do the same workout cycle again. But if you want to do a workout that suits your body the most, you can check out our personalized workout plans here .

Step-by-step guide

Day 1: Upper Body Workout

1. Warm-up (5–10 minutes)
• Light arm circles, jumping rope, or brisk walking/marching.
2. Dumbbell chest press
• 3 sets, 12 reps
• Focus: Chest and triceps. If you don't have a bench, do the exercise on your back on the floor.
3. Standing barbell shoulder press
• 3 sets, 10 reps
• Focus: shoulders and triceps.
4. Push-ups
• 3 sets, maximum number of repetitions (from the floor if possible, otherwise on your knees).
5. Lifting dumbbells to the sides (shoulder raises)
• 3 sets, 12 reps
• Focus: shoulders.
6. Overhead dumbbell triceps press
• 3 sets, 10 reps
• Focus: triceps.
7. Plank (abdominal muscles)
• Hold 3 times for 30–45 seconds.

Day 2: Lower Body Workout

1. Warm-up (5–10 minutes)
• Light leg circles, jumping rope or quick squat jumps.
2. Squat with a barbell
• 3 sets, 10 reps
• Focus: thighs and glutes. Use dumbbells if a barbell is not available.
3. Dumbbell calf curl (dumbbell sumo squat)
• 3 sets, 12 reps
• Focus: buttocks and inner thigh muscles.
4. Romanian deadlift with dumbbells
• 3 sets, 10 reps
• Focus: buttocks and back of thigh.
5. Lateral lunge with dumbbells
• 3 sets, 12 reps for each leg
• Focus: hips and thighs.
6. Calf raises with dumbbells (standing)
• 3 sets, 15 reps
• Focus: calves.

Day 3: Full body workout

1. Warm-up (5–10 minutes)
• Light arm and leg circles, plank or jump rope.
2. Sumo deadlift with barbell
• 3 sets, 10 reps
• Focus: lower body and lower back.
3. Dumbbell chest press
• 3 sets, 12 reps
• Focus: chest and triceps.
4. Abdominal lifts from the floor (abdominal exercises)
• 3 sets, 15 reps
• Focus: abdominal muscles.
5. Burpees (bodyweight exercise)
• 3 sets, 10 reps
• Focus: full body and core muscles.
6. Superman exercise (for lower back and core muscles)
• 3 sets, 15 reps
• Focus: lower back and core muscles.

You can add more exercises to your workout

If you feel like you want to diversify your free gym workout plan , you can add exercises that support your goals. For example, on an upper body day, you could add dumbbell bicep curls (3 sets, 12 reps) to work more of your arm muscles, or on a lower body day, you could add squat jumps (3 sets, 10 reps) to add a weight element. On a full body day, you could do a mountain climber (3 sets, 20 reps), which will get your heart rate up and work your core muscles. These additional exercises give you the opportunity to customize your workout to your needs and keep it exciting.

Additional exercises for gym beginners

If you're just starting out and want to try more exercises, here are some easy and safe additions:

• Wall push-ups : 3 sets, 10–15 reps (Focus: chest and arms. Suitable if regular push-ups are difficult).
• Kneeling (chair squat) : 3 sets, 12 reps (Focus: thighs and glutes. Use a chair to learn the technique).
• Stretching step (lunge) without weight : 3 sets, 10 repetitions per leg (Focus: thighs and balance).
• Abdominal crunches : 3 sets, 15 reps (Focus: abdominal muscles).
• Push-up preparation (plank on knees) : Hold 3 times for 20–30 seconds (Focus: core muscles and stability).

These exercises are easy and will help you gradually build your strength before moving on to more difficult movements.

Recommendations for a beginner that weren't mentioned before

• Find a training partner : If possible, invite a friend along - it will make the workout more fun and motivate you to work harder.
• Watch your breathing : Breathe properly during exercises – exhale during the hard part and in when you relax. This will help you conserve energy and avoid injury.
• Keep a training journal : Write down how many sets and reps you did and with what weight. This way you can see your progress and stay motivated.
• Wear comfortable clothes and shoes : Choose sportswear that does not restrict movement and shoes that support the foot, especially during squats and lifts.
• Don't forget to stretch : After your workout, stretch for 5–10 minutes to relax your muscles and speed up recovery.

Are you ready to get started and maybe you need our help?

We also offer a personalized training plan, created according to your goals, needs and preferences, to help you achieve maximum results safely and effectively - check them out here➡️