Plan page
Beginner gym plan over 40
Three sessions a week, longer rest between sets, and nothing that asks you to jump. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- General fitness
- Experience
- New to it
- Days per week
- 3 days
- Session length
- 45 minutes
- Equipment
- A full gym
- Split
- Full body each session
- Age band
- 40-49
- Left out
- jumping
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 45 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 45 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 3 | 10 | 90 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 3 | 10-12 | 75 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 10-12 | 75 s |
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 3 | 10-12 | 75 s |
Day 3 Full body B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 3 | 10 | 90 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 3 | 10 | 90 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 10-12 | 75 s |
| Reverse lungeStep back, not forward, so the front knee stays quiet. Alternate legs. | 3 | 10-12 | 75 s |
| Pallof pressStand side-on to the cable, press straight out, resist the twist. | 3 | 10-12 | 75 s |
Day 5 Full body C
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Split squatFront foot flat, back heel up, straight down and straight back up. | 3 | 10 | 90 s |
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 3 | 10 | 90 s |
| Pull-upFull hang at the bottom, chin over the bar at the top. Use a band if you need one. | 3 | 10-12 | 75 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 75 s |
| Barbell deadliftBar over mid-foot, chest up, push the floor away rather than pulling with your back. | 3 | 10-12 | 75 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 4 day upper lower splitUpper, lower, upper, lower, with 60 minutes to work in and six exercises a session.
- 3 day home workout plan with dumbbellsThree full body sessions a week, one pair of dumbbells, 45 minutes at home.
- Workout plan with no squats or deadliftsLegs still get trained, just not with a barbell squat or a deadlift.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.