Gym Plus

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Split

Beginner Upper/Lower Split

An easy-to-follow split routine for beginners, alternating between upper and lower body days to build strength and confidence. This 8-week plan focuses on foundational exercises using dumbbells, resistance bands, and bodyweight. Perfect for those new to strength training, aiming to enhance muscle tone and overall fitness.

60 min

2 days/week

strength

Upper Body Power-Up
Get ready to build serious upper body strength with today's workout. We're focusing on your chest, shoulders, biceps, triceps, and back with classic moves like bench presses and lat pulldowns. Expect a moderate intensity session that will leave you feeling strong and accomplished. Perfect for boosting muscle growth and enhancing your overall athleticism.
60 min
5 exercises
strength
moderate

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beginner

Chest
Bench Press
3 × 12
A powerful exercise to build chest, shoulder, and tricep strength.
Chest
•
Triceps
•
Delts
Chest
Dumbbell Fly
3 × 12
Stretch and contract your chest muscles using dumbbells.
Chest

Lower Body Strength Builder

Today's focus is all about building strength in your lower body. Get ready to target your quads, hamstrings, calves, and glutes with a series of squats, leg curls, calf raises, and glute bridges. This moderate-intensity workout is designed to enhance muscle tone and boost your overall lower body power. Stick with it, and you'll be stepping up your strength game in no time!

Shoulders

Seated Dumbbell Press
3 × 12

Press dumbbells overhead to build shoulder and tricep strength.

Delts

•

Triceps

Arms

Tricep Dip
3 × 12

Lower and raise your body using parallel bars to hit your triceps and upper body.

Triceps

Back

Lat Pulldown
3 × 12

Pull down the bar to build a wider back. Perfect for hitting those lats hard.

Lats

Legs

Squat
3 × 12

A versatile lower body exercise that builds strength and stability.

Quads

•

Glutes

•

Hamstrings

Legs

Leg Curl
3 × 12

Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.

Hamstrings

Legs

Calf Raise
3 × 15

A simple yet effective move to build strength and size in your calves.

Calves

Legs

Glute Bridge
3 × 12

Strengthen your glutes and improve your core stability.

Glutes

Gym Plus

Plans Workouts Exercises

Beginner Upper/Lower Split

Bench Press3 × 12

Dumbbell Fly3 × 12

Seated Dumbbell Press3 × 12

Tricep Dip3 × 12

Lat Pulldown3 × 12

Squat3 × 12

Leg Curl3 × 12

Calf Raise3 × 15

Glute Bridge3 × 12

Bench Press
3 × 12

Dumbbell Fly
3 × 12

Seated Dumbbell Press
3 × 12

Tricep Dip
3 × 12

Lat Pulldown
3 × 12

Squat
3 × 12

Leg Curl
3 × 12

Calf Raise
3 × 15

Glute Bridge
3 × 12