Personal Training Plan

Starter plan for a complete beginner, 3×/week. Three machine exercises plus easy bike on each training day. Built to feel manageable so you can keep showing up.

MonTrain

TueRest

WedTrain

ThuRest

FriTrain

SatOpt.

SunRest

Starter Flow3 exercises → easy bike → go home

Monday

Starter Workout A

Chest Press

Chest Press Machine

Chest

SetupSet the seat so the handles line up with mid-chest. Keep both feet flat and your back fully against the pad.

Sets × Reps

2×8

Tempo

1s push / 2s return

Rest

75–90s

Start lighter than you think you need. Press smoothly, keep your shoulders down, and stop the set if the weight suddenly feels jerky or your shoulders roll forward.

Lat Pulldown

Lat Pulldown Machine

Back

SetupLock the thigh pad snug over your legs. Grab the bar just outside shoulder-width and sit tall with your chest lifted.

Sets × Reps

2×8

Tempo

1s pull / 2s return

Rest

75–90s

Pull the bar to the top of your chest without swinging your body. If you need to lean far back or yank the bar, the weight is too heavy.

Leg Press

Leg Press Machine

Legs

SetupPlace your feet shoulder-width in the middle of the platform. Keep your lower back flat against the pad the whole time.

Sets × Reps

2×10

Tempo

Controlled down / push up

Rest

90s

Lower only as far as feels smooth and pain-free, then press through your whole foot to come back up. Stop before your knees lock out.

Easy Bike8 min total

Warm-up

0–2 min

Very easy pace. Just get warm and breathe through your nose if you can.

Ride

4 min easy pace

Cool-down

last 2 min

Slow down and finish feeling better than when you started.

Tuesday

Active Rest

Light movement to flush soreness. Don’t skip stretching — it helps Wednesday feel better.

Chest Stretch2 min

Doorway stretch — arm at 90°, lean forward gently

Back Stretch2 min

Reach both arms forward while seated, round your upper back

Quad Stretch1 min each side

Stand, pull one foot to glutes, hold with same-side hand

Hamstring Stretch1–2 min

Sit on floor, legs straight, reach toward feet

Optional Bike10–15 min

Easy pace — barely above a stroll, heart rate stays low

Wednesday

Starter Workout B

Seated Row

Row Machine

Back

SetupSit tall with your chest against the pad, feet planted on the footrests, and hands on the neutral-grip handles.

Sets × Reps

2×8

Tempo

1s pull / 2s return

Rest

75–90s

Keep your chest on the pad the whole set. Pull to your lower ribs, pause briefly, then return slowly without shrugging your shoulders.

Pec Deck

Pec Deck Machine

Chest

SetupAdjust the seat so your elbows line up with chest height. Start with a small range of motion and increase it only if it feels smooth.

Sets × Reps

2×10

Tempo

Slow

Rest

60–75s

Open only until you feel a comfortable stretch, then bring the pads together smoothly. This should feel controlled, not like a max-effort chest workout.

Hip Thrust

Hip Thrust Machine

Glutes

SetupPlace the pad across your hips, feet flat about shoulder-width apart, and rest your shoulder blades on the bench edge.

Sets × Reps

2×8

Tempo

1s up / 2s lower

Rest

90s

Use a light weight and lift only until your body forms a straight line. If you feel this more in your lower back than your glutes, shorten the range and slow down.

Easy Bike8 min total

Warm-up

0–2 min

Very easy pace. Just get warm and breathe through your nose if you can.

Ride

4 min easy pace

Cool-down

last 2 min

Slow down and finish feeling better than when you started.

Thursday

Full Rest

Complete rest. Muscles repair and grow during recovery, not during training. Protect this day.

Sleep 7–9 hoursHit your protein targetOptional: 5 min light stretch

Friday

Starter Workout C

Chest Press

Chest Press Machine

Chest

SetupSet the seat so the handles line up with mid-chest. Keep both feet flat and your back fully against the pad.

Sets × Reps

2×8

Tempo

1s push / 2s return

Rest

75–90s

Use the same weight as Monday unless Monday felt genuinely easy. The goal is to finish the week feeling consistent, not wrecked.

Seated Row

Row Machine

Back

SetupSit tall with your chest against the pad, feet planted on the footrests, and hands on the neutral-grip handles.

Sets × Reps

2×8

Tempo

1s pull / 2s return

Rest

75–90s

Pull the handles back with control and keep your chest planted on the pad. Stop one rep before your posture starts to slip.

Leg Press

Leg Press Machine

Legs

SetupPlace your feet shoulder-width in the middle of the platform. Keep your lower back flat against the pad the whole time.

Sets × Reps

2×10

Tempo

Controlled

Rest

90s

Repeat the same calm, controlled reps from Monday. If your knees or hips feel irritated, shorten the range and finish there.

Easy Bike8 min total

Warm-up

0–2 min

Very easy pace. Just get warm and breathe through your nose if you can.

Ride

4 min easy pace

Cool-down

last 2 min

Slow down and finish feeling better than when you started.

Saturday

Optional

Light activity only — this is not a training day. Keep heart rate low.

Steady bike ride

15–20 min at a comfortable, moderate pace

Or full rest

Either is fine — listen to your body

Sunday

Full Rest

Complete recovery. Prepare for next week.

Sleep

Priority #1 for recovery

Protein intake

Keep hitting your daily target

Hydration

Especially after a full week of training

Always

Global Rules

Effort

Finish each set with 3–4 reps still in the tank. This should feel manageable, not brutal.

Volume

Only 3 exercises per training day and 2 work sets each for now.

Cardio

Easy bike only. You should be able to talk in full sentences the entire time.

Session length

25–35 min total. Leave the gym feeling like you could still do a bit more.

Progression

Add reps first. Only add weight after a full week feels comfortable.

Training frequency

3× per week. Rest days between sessions are not optional — they’re when you grow.