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Beginner Gym Blueprint

Beginner Gym Blueprint introduces the main movement patterns with light, repeatable loading. Each exercise includes clear technique notes so you can train with confidence from the first session.

Level
Beginner
Duration
8 weeks
Weekly
3 sessions
Session
45 min
BarbellDumbbellsMachines

Weekly structure

Introduce the loads. Leave two solid reps in reserve on every set.

Week 1 sessions

  • Goblet Squat

    3 × 1090s rest

    Sit between the hips and keep the chest tall throughout.

  • Push-Up

    3 × 875s rest

    Keep a straight line from the ears to the ankles.

  • Seated Cable Row

    3 × 1275s rest

    Avoid rocking; the torso stays quiet.

  • Glute Bridge

    3 × 1560s rest

    Pause for two seconds at the top.

  • Plank

    3 × 30s45s rest

    Squeeze the glutes and breathe steadily.