Walking into a gym for the first time is intimidating. Everyone seems to know what they're doing. (They mostly don't.) This program gives you a plan so you walk in, do your work, write it down and go home.
It uses dumbbells and machines, not heavy barbells, because they're easier to learn and safer while you figure out how your body moves. After eight weeks you'll be ready for the barbell programs.
Who it's for
- New to the gym, or coming back after a long break.
- Can train three days a week.
- Wants to get stronger, not just "do some exercise".
The weekly schedule
Alternate A and B on three non-consecutive days:
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Odd weeks | A | B | A |
| Even weeks | B | A | B |
Warm-up (8–10 minutes)
5 minutes on a bike or rower, easy pace. Then for the first exercise of the day, do 2 light warm-up sets: one with about half your working weight for 10 reps, one with about 75% for 5 reps.
Workout A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 8–12 | 2 min |
| Dumbbell bench press | 3 | 8–12 | 2 min |
| Lat pulldown | 3 | 10–12 | 90 s |
| Dumbbell Romanian deadlift | 3 | 10–12 | 90 s |
| Dead bug | 2 | 8 per side | 60 s |
Workout B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 10–15 | 2 min |
| Seated cable row | 3 | 10–12 | 90 s |
| Seated dumbbell shoulder press | 3 | 8–12 | 90 s |
| Lying leg curl | 2 | 10–15 | 60 s |
| Back extension | 2 | 12–15 | 60 s |
| Farmer's carry | 3 | 30–40 m | 60 s |
The exercises
Goblet squat
One dumbbell held vertically against your chest. Sit down between your hips, elbows inside the knees, chest up. The best way to learn to squat.
Dumbbell bench press
Shoulder blades pulled back and down, elbows at about 45 degrees, lower the dumbbells to the sides of your chest. Ask someone to hand you the dumbbells when they get heavy.
Lat pulldown
Sit tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Dumbbell Romanian deadlift
Soft knees, push the hips back, dumbbells slide down the front of your legs until you feel the hamstrings stretch, back flat. Stand up by pushing the hips forward.
Dead bug
Lower back pressed into the floor the whole time.
Leg press
Feet mid-platform. Lower until the knees are around 90 degrees without your lower back lifting off the seat. Don't slam the knees straight at the top.
Seated cable row
Chest up, pull to the belly, squeeze the shoulder blades. Torso stays still.
Seated dumbbell shoulder press
Back against an upright bench, press up until the arms are straight, lower to shoulder height.
Lying leg curl
Hips stay on the pad. Curl, squeeze, lower slowly.
Back extension
Up to a straight line, not further.
Farmer's carry
Heavy dumbbells, walk tall, short steps, shoulders down. Builds grip and a core that actually works when you carry shopping.
How to progress: double progression
This is the simplest system that works:
- Pick a weight you can lift for the bottom of the rep range on all sets, with clean form.
- Each session, try to add reps.
- When you hit the top of the range on every set, add the smallest weight jump available next time (usually 1–2 kg on dumbbells, 5 kg on the leg press) and go back to the bottom of the range.
Example, goblet squat 3 × 8–12:
- Week 1: 16 kg × 8, 8, 8
- Week 2: 16 kg × 10, 9, 9
- Week 3: 16 kg × 12, 12, 11
- Week 4: 16 kg × 12, 12, 12 → next time 18 kg
- Week 5: 18 kg × 9, 8, 8
Write every set down. Phone notes, paper, an app. It doesn't matter. What matters is that you know what to beat next time.
How hard? Stop each set when you have about 1–2 good reps left. Not failure, not easy.
Week by week
- Weeks 1–2: learn the movements with light weights. Find your starting weights. Don't go heavy yet.
- Weeks 3–6: double progression. You should add weight to most exercises at least once.
- Week 7: keep going.
- Week 8: same exercises, but cut every exercise to 2 sets. A lighter week lets your body catch up before the next block.
After 8 weeks
- Keep running it while you still add weight most weeks. There's no prize for switching early.
- When progress slows down, move to upper/lower 4 days or push/pull/legs.
Common questions
Can I add arms or abs? Yes, 2 sets of a curl and a triceps pushdown at the end of either workout. Not instead of the main lifts.
Cardio? Walk on the off days, or do 10–20 easy minutes on a bike after lifting. Don't do hard cardio right before your leg exercises.
A machine is taken. Swap it for something that does the same job. Leg press taken? Do a second goblet squat. Find alternatives in the exercise library.
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