Free Gym Workout Plans for Beginners, Men and Women
Quick answer: the best free workout plan is one you can follow every week. Beginners should start with a 3 day full body plan, doing 2 to 3 sets of 8 to 12 reps per exercise. Once that feels comfortable, move to a 4 day upper and lower split. Both plans are below, and they work equally well for men and women.
Where Can I Find Free Workout Plans?
There are thousands of free plans online, but most are written for advanced lifters or are built to sell an app. The plans below are simple, use standard gym equipment, and follow the guidance in our sets and reps guide. The NHS recommends strength exercises on at least 2 days a week, and both free gym workout plans below cover that. If you want a plan built around your own goals, injuries or schedule, our personal trainers in Tunbridge Wells can write one for you.
Free Beginner Workout Plan: 3 Days a Week
Train on 3 non-consecutive days, for example Monday, Wednesday and Friday. Do every exercise for 2 to 3 sets of 8 to 12 reps, resting 60 to 90 seconds between sets.
| Day | Exercises |
|---|---|
| Day 1 | Leg press, chest press machine, lat pulldown, seated row, plank |
| Day 2 | Goblet squat, dumbbell shoulder press, assisted pull ups, hamstring curl, side plank |
| Day 3 | Romanian deadlift with dumbbells, incline dumbbell press, cable row, walking lunges, dead bug |
Finish each session with 10 minutes on the bike, rower or cross trainer at a steady pace.
Free 4 Day Upper and Lower Workout Plan
After 8 to 12 weeks of the beginner plan, most people are ready to train 4 days a week. Split your sessions into upper body and lower body days, and aim for 3 to 4 sets of 6 to 12 reps.
| Day | Focus | Exercises |
|---|---|---|
| Monday | Upper | Bench press, bent over row, shoulder press, lat pulldown, bicep curl, tricep pushdown |
| Tuesday | Lower | Squat, Romanian deadlift, leg press, calf raise, hanging knee raise |
| Thursday | Upper | Incline dumbbell press, cable row, lateral raise, pull ups or assisted pull ups, face pull |
| Friday | Lower | Trap bar deadlift, walking lunges, hamstring curl, leg extension, plank |
Not sure how many sets or reps to use for your goal? Our guide to how many sets and reps you should do breaks it down for muscle, strength, fat loss and endurance.
Free Gym Workout Plans for Men and Women
Men and women build muscle in the same way, so both plans above work for everyone. The differences come from your goals, your training history and how you recover. For more detail, read our gym workout plans for men and our gym workout plan for women, or strength training for women over 40.
How to Make Free Gym Workout Plans Work for You
- Add a little each week. Increase the weight, or do one more rep, once the top of the rep range feels manageable. This is called progressive overload.
- Write it down. Track your weights and reps so you know what to beat next time.
- Stick with it. Give a plan at least 8 weeks before changing it.
- Rest and recover. Sleep and food matter as much as the session itself.
Workout Plans: Common Questions
How many days a week should a beginner go to the gym?
3 days a week is a good starting point. It gives your muscles time to recover between sessions and is easy to fit around work.
How long should a workout take?
Most of these sessions take 45 to 60 minutes, including a short warm up and cool down.
Do I need a personal trainer to follow a plan?
No, but a few sessions with a coach can help you learn good technique and avoid injury. Some people book a few sessions to get started, then train on their own.
Ready to start? Try Halo Gym with a £7 day pass, or see our membership prices. Full membership is £59 a month with no joining fee.
