Who it's for
- You're new to training or coming back after a break.
- You can train 3 days a week, with a rest day between sessions.
- You'd rather start on machines before moving to barbells and dumbbells.
Your week
MondayFull body
WednesdayFull body
FridayFull body
The workouts
Full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 10–12 | 1.5–2 min |
| Chest press machine | 3 | 10–12 | 1.5–2 min |
| Lat pulldown | 3 | 10–12 | 1.5–2 min |
| Seated cable row | 3 | 10–12 | 1.5–2 min |
| Shoulder press machine | 3 | 10–12 | 1.5–2 min |
| Seated leg curl | 3 | 10–12 | 1.5–2 min |
| Ab crunch machine | 3 | 12–15 | 1 min |
How to progress
- Start with a weight you can complete all sets with inside the rep range, with good form.
- Once you hit the top of the range on every set (for example 3×12), add a little weight next session.
- If you can't reach the bottom of the range, keep the weight until you do.
GymOrbita logs every set and suggests the weight for your next session, so you don't have to remember.
Tips
- Leave at least one rest day between sessions.
- For the first two weeks, pick weights that leave 2–3 reps in the tank: learning the movement comes first.
- After 2–3 months of steady progress, move on to an upper-lower or push pull legs routine.
FAQ
How long is each session?
45 to 60 minutes, including a 5–10 minute warm-up.
Can I do it 2 days a week?
Yes. You'll still progress with 2 days, just a bit more slowly. If you can, do 3.
General guide plan, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Use it in GymOrbita, free
In the app go to Routines → New routine and pick the matching predefined routine. Assign its days and log every set.