Beginner Gym Workout Plan: What to Do Your First Month

Starting your gym journey can be overwhelming. You walk in, see rows of machines and weights, and wonder, “What should I even do?” Don’t worry—this beginner gym plan is designed to help you build a solid foundation in your first month, without burning out or getting injured.

Weekly Schedule Overview

Stick to 3 full-body workouts per week with a rest day between each session. This allows for recovery while keeping your momentum strong.

• Monday: Full Body A
• Wednesday: Full Body B
• Friday: Full Body C

Workout A

• Bodyweight squats – 3x10
• Push-ups (or incline) – 3x8–10
• Dumbbell rows – 3x10
• Plank – 3x30 sec

Workout B

• Leg press – 3x10
• Chest press machine – 3x10
• Lat pulldown – 3x10
• Cable crunch – 3x15

Workout C

• Goblet squat – 3x10
• Seated row machine – 3x10
• Dumbbell shoulder press – 3x8
• Leg raises – 3x10–15

Tips for Success

• Warm up for 5–10 minutes (treadmill, bike, dynamic stretches)
• Rest 60–90 seconds between sets
• Track your weights to monitor progress
• Stick with this routine for 4–6 weeks before adjusting

Want a step-by-step progression after this month? Read Best 4-Week Workout Split for New Lifters.

Also helpful: Stronger By Science – Beginner Program Breakdown.