Workout programmes for beginners

New to training? A fixed programme is the easiest way in: you know what to do when you turn up. Every programme here is beginner level, with 2–3 days a week. Pick the one that fits your week and enter your own loads as you learn the exercises.

• Programmes: 11
• Days a week: 2–3

• Beginner full body3 days a week · 8 weeks · Beginner · GymThree simple whole-body sessions a week with a day of rest between. Learn the basic lifts, add a little weight when every set feels solid.
• Home dumbbell conditioning3 days a week · 6 weeks · Beginner · DumbbellsWhole-body dumbbell circuits with shorter rests. Strength training helps keep muscle while you eat for fat loss; it does not burn fat from one spot. Pair it with your nutrition targets.
• Bodyweight, no equipment3 days a week · 6 weeks · Beginner · No equipmentTrain anywhere with no equipment. When the reps get easy, slow each rep down or add a rep or two before moving on.
• Busy week: 2 days2 days a week · 6 weeks · Beginner · DumbbellsTwo short whole-body sessions, about 30-40 minutes each. Two days a week is enough to maintain and slowly build fitness when life is full.
• Gentle return to training3 days a week · 4 weeks · Beginner · No equipmentLow volume and easy effort for coming back after a break. It is a general template, not rehab: if you are recovering from an injury or illness, check with a clinician first.
• Arms focus (home, dumbbells)3 days a week · 8 weeks · Beginner · DumbbellsA focus block: run it for 6-8 weeks. Dumbbells and a bench or sturdy chair are enough for about 17 hard sets a week for biceps, triceps and forearms, plus a leg day and basic pushing and pulling for balance.
• Chest focus (home, dumbbells)3 days a week · 8 weeks · Beginner · DumbbellsA focus block: run it for 6-8 weeks. Dumbbell presses, flyes and push-up variations train your chest twice a week (about 14 hard sets), with a back-and-legs day for balance.
• Back focus (home, dumbbells)3 days a week · 8 weeks · Beginner · DumbbellsA focus block: run it for 6-8 weeks. Dumbbell rows, chest-supported rows and pullovers train your back twice a week (about 15 hard sets), with a legs-and-push day for balance. A bench makes it easier but a sturdy chair works for the rows.
• Legs focus (home, dumbbells)3 days a week · 8 weeks · Beginner · DumbbellsA focus block: run it for 6-8 weeks. Squats, lunges, step-ups and hinges train your legs twice a week with just dumbbells, with one short upper-body day for balance.
• Full body 2-day (gym)2 days a week · 8 weeks · Beginner · GymTwo whole-body gym sessions a week built on the main barbell lifts. Enough to get clearly stronger when life is busy; leave at least two days between sessions.
• Run-walk and strength starter3 days a week · 8 weeks · Beginner · No equipmentTwo run-walk interval sessions and one short strength session a week, no equipment needed. Builds fitness gradually toward 20-30 minutes of easy running.

Find a programme by need

• Home workout programmes
• Gym workout programmes

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.