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Original starter · 6 weeks

First Gym Program

Three simple full-body days teach the main movements on machines and dumbbells, so you build confidence and steady strength.

Open editable programStart blank
6weeks
3days a week
18sessions
236working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

MeasureWeek 1Week 6Change
Working sets3030+0%
Total reps338414+22%
Reps per set11.313.8+22%
Average RPE5.95.4−8%

Week 1

DAY 1 - MON - FULL BODY A

ExerciseSets × repsEffort / loadRest
Goblet Squat2 × 10RPE 601:30
Machine Chest Press2 × 12RPE 601:30
Lat Pulldown2 × 12RPE 601:30
Glute Bridge2 × 12RPE 601:00
Dead Bug · Repetitions per side2 × 6RPE 500:45

DAY 2 - WED - FULL BODY B

ExerciseSets × repsEffort / loadRest
Leg Press2 × 12RPE 601:30
Dumbbell Shoulder Press2 × 10RPE 601:30
Seated Cable Row2 × 12RPE 601:30
Dumbbell Romanian Deadlift2 × 10RPE 601:30
Side Plank · Seconds per side2 × 15RPE 500:45

DAY 3 - FRI - FULL BODY C

ExerciseSets × repsEffort / loadRest
Step-Up · Repetitions per side2 × 8RPE 601:30
Push-Up · Hands on a bench if needed2 × 8RPE 601:00
Chest-Supported Dumbbell Row2 × 10RPE 601:30
Leg Curl2 × 12RPE 601:00
Farmer Carry · Meters per set2 × 20RPE 601:00

Week 2

DAY 1 - MON - FULL BODY A

ExerciseSets × repsEffort / loadRest
Goblet Squat3 × 10RPE 601:30
Machine Chest Press3 × 12RPE 601:30
Lat Pulldown3 × 12RPE 601:30
Glute Bridge3 × 12RPE 601:00
Dead Bug · Repetitions per side2 × 8RPE 5.500:45

DAY 2 - WED - FULL BODY B

ExerciseSets × repsEffort / loadRest
Leg Press3 × 12RPE 601:30
Dumbbell Shoulder Press3 × 10RPE 601:30
Seated Cable Row3 × 12RPE 601:30
Dumbbell Romanian Deadlift3 × 10RPE 601:30
Side Plank · Seconds per side2 × 20RPE 5.500:45

DAY 3 - FRI - FULL BODY C

ExerciseSets × repsEffort / loadRest
Step-Up · Repetitions per side3 × 8RPE 601:30
Push-Up · Hands on a bench if needed3 × 8RPE 601:00
Chest-Supported Dumbbell Row3 × 10RPE 601:30
Leg Curl2 × 12RPE 6.501:00
Farmer Carry · Meters per set2 × 30RPE 601:00

Week 3

DAY 1 - MON - FULL BODY A

ExerciseSets × repsEffort / loadRest
Goblet Squat3 × 10RPE 6.501:30
Machine Chest Press3 × 10RPE 6.501:30
Lat Pulldown3 × 10RPE 6.501:30
Glute Bridge3 × 15RPE 6.501:00
Dead Bug · Repetitions per side3 × 8RPE 600:45

DAY 2 - WED - FULL BODY B

ExerciseSets × repsEffort / loadRest
Leg Press3 × 10RPE 6.501:30
Dumbbell Shoulder Press3 × 10RPE 6.501:30
Seated Cable Row3 × 12RPE 6.501:30
Dumbbell Romanian Deadlift3 × 10RPE 6.501:30
Side Plank · Seconds per side3 × 20RPE 600:45

DAY 3 - FRI - FULL BODY C

ExerciseSets × repsEffort / loadRest
Step-Up · Repetitions per side3 × 10RPE 6.501:30
Push-Up · Hands on a bench if needed3 × 10RPE 6.501:00
Chest-Supported Dumbbell Row3 × 12RPE 6.501:30
Leg Curl3 × 12RPE 6.501:00
Farmer Carry · Meters per set3 × 30RPE 6.501:00

Week 4

DAY 1 - MON - FULL BODY A

ExerciseSets × repsEffort / loadRest
Goblet Squat3 × 12RPE 701:30
Machine Chest Press3 × 10RPE 701:30
Lat Pulldown3 × 10RPE 701:30
Glute Bridge3 × 15RPE 701:00
Dead Bug · Repetitions per side3 × 8RPE 600:45

DAY 2 - WED - FULL BODY B

ExerciseSets × repsEffort / loadRest
Leg Press3 × 10RPE 701:30
Dumbbell Shoulder Press3 × 8RPE 701:30
Seated Cable Row3 × 10RPE 701:30
Dumbbell Romanian Deadlift3 × 10RPE 701:30
Side Plank · Seconds per side3 × 25RPE 600:45

DAY 3 - FRI - FULL BODY C

ExerciseSets × repsEffort / loadRest
Step-Up · Repetitions per side3 × 10RPE 701:30
Push-Up · Hands on a bench if needed3 × 10RPE 701:00
Chest-Supported Dumbbell Row3 × 12RPE 701:30
Leg Curl3 × 12RPE 701:00
Farmer Carry · Meters per set3 × 30RPE 701:00

Week 5

DAY 1 - MON - FULL BODY A

ExerciseSets × repsEffort / loadRest
Goblet Squat3 × 12RPE 7.501:30
Machine Chest Press3 × 10RPE 7.501:30
Lat Pulldown3 × 10RPE 7.501:30
Glute Bridge3 × 15RPE 7.501:00
Dead Bug · Repetitions per side3 × 10RPE 6.500:45

DAY 2 - WED - FULL BODY B

ExerciseSets × repsEffort / loadRest
Leg Press3 × 10RPE 7.501:30
Dumbbell Shoulder Press3 × 8RPE 7.501:30
Seated Cable Row3 × 10RPE 7.501:30
Dumbbell Romanian Deadlift3 × 8RPE 7.501:30
Side Plank · Seconds per side3 × 30RPE 6.500:45

DAY 3 - FRI - FULL BODY C

ExerciseSets × repsEffort / loadRest
Step-Up · Repetitions per side3 × 10RPE 7.501:30
Push-Up · Hands on a bench if needed3 × 12RPE 7.501:00
Chest-Supported Dumbbell Row3 × 12RPE 7.501:30
Leg Curl3 × 10RPE 7.501:00
Farmer Carry · Meters per set3 × 40RPE 701:00

Week 6

DAY 1 - MON - FULL BODY A

ExerciseSets × repsEffort / loadRest
Goblet Squat2 × 12RPE 5.501:30
Machine Chest Press2 × 10RPE 5.501:30
Lat Pulldown2 × 10RPE 5.501:30
Glute Bridge2 × 15RPE 5.501:00
Dead Bug · Repetitions per side2 × 10RPE 500:45

DAY 2 - WED - FULL BODY B

ExerciseSets × repsEffort / loadRest
Leg Press2 × 10RPE 5.501:30
Dumbbell Shoulder Press2 × 8RPE 5.501:30
Seated Cable Row2 × 10RPE 5.501:30
Dumbbell Romanian Deadlift2 × 8RPE 5.501:30
Side Plank · Seconds per side2 × 30RPE 500:45

DAY 3 - FRI - FULL BODY C

ExerciseSets × repsEffort / loadRest
Step-Up · Repetitions per side2 × 10RPE 5.501:30
Push-Up · Hands on a bench if needed2 × 12RPE 5.501:00
Chest-Supported Dumbbell Row2 × 12RPE 5.501:30
Leg Curl2 × 10RPE 5.501:00
Farmer Carry · Meters per set2 × 40RPE 501:00