Beginner-Friendly Weekly Gym Workout Plan
This workout plan is designed to help beginners gradually improve their fitness, build strength, and
support weight loss goals. Follow the plan consistently and ask for assistance at the gym if you're
unsure how to use the machines.
Duration: 1.5 hours per session
Frequency: 3 times per week
Monday: Cardio & Full-Body Strength
**Warm-Up (10 minutes)**
- Treadmill: Walk briskly (speed 4-6 km/h), incline 1-2%.
**Main Workout (40 minutes)**
1. Leg Press Machine (10 minutes)
- Sit on the machine with your back against the pad. Push the footplate away with your legs. Do 3
sets of 12-15 reps.
2. Seated Row Machine (10 minutes)
- Sit, grab the handles, and pull them toward your body. Do 3 sets of 12-15 reps.
3. Chest Press Machine (10 minutes)
- Sit, push the handles forward, then return. Do 3 sets of 12-15 reps.
**Cardio (20 minutes)**
- Stationary Bike: Cycle at a moderate pace.
**Cool Down & Stretch (10 minutes)**
- Stretch your hamstrings, quads, and calves.
Wednesday: Cardio & Core Focus
**Warm-Up (10 minutes)**
- Elliptical Machine: Glide at a comfortable pace.
**Main Workout (40 minutes)**
1. Leg Curl Machine (10 minutes)
- Sit on the machine, place feet under the padded bar, and curl it toward your body. Do 3 sets of
12-15 reps.
2. Ab Crunch Machine (10 minutes)
- Sit and hold handles, crunch forward to engage your abs. Do 3 sets of 12-15 reps.
3. Lateral Pulldown Machine (10 minutes)
- Sit, grab the wide bar, and pull it down to your chest. Do 3 sets of 12-15 reps.
**Cardio (20 minutes)**
- Treadmill: Walk or jog at a moderate pace, incline 1%.
**Cool Down & Stretch (10 minutes)**
- Stretch your lower back, shoulders, and hamstrings.
Friday: Strength & Cardio Mix
**Warm-Up (10 minutes)**
- Treadmill: Walk briskly or jog at a steady pace.
**Main Workout (40 minutes)**
1. Leg Press Machine (10 minutes)
- Same as Monday. Focus on controlled movements.
2. Shoulder Press Machine (10 minutes)
- Sit, push the handles upward, then return. Do 3 sets of 12-15 reps.
3. Seated Row Machine (10 minutes)
- Same as Monday. Keep your back straight.
**Cardio (20 minutes)**
- Stationary Bike: Cycle at a moderate pace with slight resistance.
**Cool Down & Stretch (10 minutes)**
- Stretch your calves, quads, and shoulders.
Descriptions of Equipment
1. Treadmill: A machine with a moving belt where you walk or jog.
2. Stationary Bike: A bike fixed to the ground for indoor cycling.
3. Leg Press Machine: Push a platform with your feet while seated.
4. Seated Row Machine: Pull handles toward your body while seated.
5. Chest Press Machine: Push handles away from your chest to strengthen your arms and chest.
6. Lateral Pulldown Machine: A wide bar you pull down to your chest to work your back.
7. Shoulder Press Machine: Push handles upward to strengthen shoulders.
8. Ab Crunch Machine: Sit and crunch forward to engage your abs.
