Beginner 3 day per week Gym Program

An easy to follow three a week program using machines at the gym. Designed for beginners or those getting used to the gym. Full body workout.

What is RPE?
RPE (Rating of perceived Exersion) is a way to measure the difficulty of a set.

RPE: 
10    Could not do more reps or load without form failure
9.5  Could not do more reps, could do slightly more load
9     Could do 1 more rep
8.5  Could definitely do 1 more rep, chance at 2
8     Could do 2 more reps
7.5  Could definitely do 2 more reps, chance at 3
7     Could do 3 more reps
5-6  Could do 4-6 more reps
1-4  Very light to light effort
Source: The Muscle & Strength Pyramid: Training book

Rules:
• Make sure to warm-up before starting your “working” sets

• The last set of each exercise is for As Many Reps As Possible (AMRAP) with good form.

• If you are able to perform more than 5 reps higher than your previous sets in your AMRAP, please INCREASE the weight/machine number by 1kg for upper body lifts and 2kg for lower body lifts the next day you train that program day. 

• If your final AMRAP set is more than 10 reps, consider doubling the weight increase.

• If you fail to get the prescribed reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10%.

• The program can be repeated, with at least 6 weeks minimum recommended.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Hollow Hold

Shoulder Press (Machine)

T-Bar Row

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

V-Handle Tricep Pushdown (Cable)

Plank

Overhead Press (Barbell)

Chin-Up (Assisted)

Seated Hamstring Curl

Leg Extension

Hammer Curl

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