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2-day workout plan Gym Starter

Two guided machine sessions a week, the friendliest introduction to the gym floor. Add a small increase once every set reaches the top of its rep range.

Level: Beginner
Days a week: 2
Per session: 36–39 min
Goal: General fitness
Equipment: Machine, Cable Machine

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Workout schedule

2 days a week · 10 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~36 min Machines A

5 exercises · 12 sets · ~36 min

Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 5m
Machine Leg Press Glutes · Machine 3 sets of 10 reps · 1:30 rest 1:30 rest
Machine Chest Press Chest · Machine 3 sets of 10 reps · 1:30 rest 1:30 rest
Machine Seated Cable Row Lats · Cable Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
Machine Crunch Abs · Machine 2 sets of 12 reps · 0:45 rest 0:45 rest

Day 2 · ~39 min Machines B

5 exercises · 13 sets · ~39 min

Elliptical Glutes · Machine 1 sets of 5m
Machine Hack Squat Quads · Machine 3 sets of 10 reps · 1:30 rest 1:30 rest
Machine Plate Loaded Front Military Press Front Delts · Machine 3 sets of 10 reps · 1:30 rest 1:30 rest
Machine Pulldown Lats · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
Seated Leg Curl Hamstrings · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

Can train 3 days a week: Low-Impact Foundations, beginner, 3 days a week.
Training at home: Home Fitness Starter, beginner, 2 days a week, no equipment.

What to expect

Each week is 25 working sets across 10 exercises, about 1 h 15 min in total.

Sets run from 10 to 12 reps, with 0:45 to 1:30 of rest between them.

Main muscles: Quads, Glutes, Chest, Lats, Abs, Front Delts, Hamstrings.

How to progress

The plan stays useful for as long as it stays a little hard.

Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Balanced Fitness Three, the same goal at intermediate level, 3 days a week.