MyLiftsBeginner gym machine workout
A simple five-machine full-body workout with two working sets per exercise, setup cues and a downloadable plan.
Preview workout ↗A plan before
you hit the gym.
See every exercise, set and rest period. Pick a session that fits your equipment, then make it your own.
Choose a session
Full-body dumbbell workout
Train your legs, chest, back and shoulders with a five-exercise dumbbell workout and clear set targets.
Preview workout ↗Upper-body machine workout
An upper-body gym plan using chest press, pulldown, row and shoulder press machines, plus cable arms.
Preview workout ↗Lower-body machine workout
A five-exercise lower-body machine plan covering leg press, leg curl, leg extension, hip abduction and calves.
Preview workout ↗Push day workout
A practical push workout for chest, shoulders and triceps with presses, lateral raises and cable pushdowns.
Preview workout ↗Pull day workout
A pull workout for back and biceps using a cable pulldown, dumbbell row, cable row, face pulls and curls.
Preview workout ↗Leg day workout
A mixed-equipment leg day with goblet squats, dumbbell Romanian deadlifts, leg press, leg curls and calf raises.
Preview workout ↗Glute workout at the gym
A gym glute workout with hip thrusts, Romanian deadlifts, supported split squats and hip abduction.
Preview workout ↗Upper-body dumbbell workout
An upper-body dumbbell session for chest, back, shoulders and arms, with a bench, set targets and practical substitutions.
Preview workout ↗Lower-body dumbbell workout
A dumbbell leg session with squats, Romanian deadlifts, split squats and calf raises, including per-side rep guidance.
Preview workout ↗Full-body cable workout
A cable-machine workout combining a squat-to-row, chest press, pull-through, pulldown and core press, with setup cues.
Preview workout ↗Gym core workout
A controlled core session with cable presses, crunches, dead bugs and reverse crunches, using rep targets rather than timed holds.
Preview workout ↗Bodyweight home workout
A no-weights home session with squats, incline push-ups, reverse lunges, bridges and bird dogs, plus easier variations.
Preview workout ↗Beginner barbell workout
A light-load barbell practice session for squats, bench press, Romanian deadlifts and rows, with rack and spotter guidance.
Preview workout ↗Dumbbell shoulder workout
A short shoulder session using a press, lateral raise and rear-delt fly, with clear loads and weekly-volume guidance.
Preview workout ↗Cable arm workout
A cable arm session alternating biceps and triceps, using curls, pushdowns, hammer curls and overhead extensions.
Preview workout ↗No workouts match. Try a broader search or clear the filter.
Plan your week
Two, three or four training days? Choose a schedule, then open the complete sessions it uses.
Two-day full-body workout plan
A repeatable two-day gym plan with full-body machine sessions, recovery days and a straightforward way to log progress.
See weekly plan ↗Three-day gym workout plan
A three-day gym plan with machines, cables and dumbbells, a linked session for every visit and practical recovery guidance.
See weekly plan ↗Four-day upper/lower workout plan
A four-day upper/lower split using machine and dumbbell sessions, with recovery spacing, session links and missed-day options.
See weekly plan ↗Three-day dumbbell workout plan
A weekly dumbbell plan with one full-body day, one upper-body day and one lower-body day, including equipment and progression advice.
See weekly plan ↗Choose a session you can repeat
New to the gym? Start with the beginner machine session. Prefer free weights? The dumbbell sessions keep the equipment list short. If you already train consistently, use upper/lower or push/pull/legs sessions to organise your week.
The time estimates include working sets and rest but vary with warm-ups and equipment availability. These are starting templates, not a personalised programme. Use kilograms or the units printed on your equipment, and keep that choice consistent in your log.
See how to combine push, pull and legs ↗Keep the plan.
Track the progress.
Pick your training space. Your sets, weights and rest times belong together.
MyLifts
A focused workout tracker for your lifts and routines. Explore the next chapter for iPhone and iPad.
GIRLPOWER
Your kind of strong. A dedicated space for strength and cardio, with its own look and training experience. Coming soon to iPhone and iPad.
Explore GIRLPOWER