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Beginner Workout Plan You Can Take to The Gym

Beginner Workout Plan You Can Take To The Gym

by Peter Batz, PT, DPT, OCS, CMTPT/DN, AIB-VR/CONLeave a Comment

Getting into the gym that first time can be pretty intimidating. Especially with that guy screaming in the corner as he deadlifts 400 lbs. Below, we’ll go over a plan you can bring into the gym on your first week and progress independently when you feel comfortable. If you experience any pain while exercising, stop and seek help from a physician or a physical therapist.

Day 1: Back and Biceps

  • Cardio warm up (treadmill walk, bike, nu-step, elliptical) x10 min
  • Supinated (palms up) bicep curls 3×10 reps
  • Neutral (thumbs up) bicep curls 3×10 reps
  • Standing or seated rows 3×10 reps
  • Lat pull downs 3×10 reps
  • Stretching cool down x10 min

Day 2: Leg Day

  • Cardio warm up (treadmill walk, bike, nu-step, elliptical) x10 min
  • Squats 3×10 reps (you can do body squats with dumbbells or with a barbell)
  • Bridges 3×10 reps
  • Seated leg extensions 3×10 reps
  • Seated leg curls 3×10 reps
  • Seated leg abduction/adduction machine 3×10 reps
  • Stretching cool down x10 min

Day 3: Chest and Triceps

  • Cardio warm up (treadmill walk, bike, nu-step, elliptical) x10 min
  • Chest press (either machine or with dumbbells) 3×10 reps
  • Tricep extensions 3×10 reps
  • Push-ups 3×10 reps (on the wall, from your knees, regular push-ups)
  • Supine chest fly 3×10
  • Overhead triceps extension 3×10
  • Stretching cool down x10 min


  • Start with light weights the first time you perform the exercises and see how your body responds the next few days.
  • The reps listed are just a starting point. Adjust them to increase/decrease reps based on your overall tolerance.
  • Don’t compare yourself to anyone else at the gym. We are all at different parts of our improving health journey. Be proud of yourself for trying to become a better/healthier you.
  • Make sure to stay hydrated!

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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Peter Batz is a Doctor of Physical Therapy specializing in orthopedics, vestibular therapy, headache/TMD, dry needling, ACL rehabilitation, and injury prevention. Peter graduated from Northern Illinois University with a Doctorate in Physical Therapy. He also completed an orthopedic residency through Evidence in Motion and obtained his Orthopedic Certified Specialist (OCS). He strives to get his patients back to performing at their peak levels so they can enjoy life to the fullest.

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