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3-day workout plan Low-Impact Foundations

Joint friendly machine and bike work for anyone returning after a break. Nothing jumps and nothing pounds: progress by adding reps before load.

Level
Beginner
Days a week
3
Per session
39–40 min
Goal
General fitness
Equipment
Machine, Cable Machine
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Workout schedule

3 days a week · 15 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 · ~40 min Low Impact A

5 exercises · 12 sets · ~40 min

  1. Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 8m
  2. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Machine Chest Press Chest · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Machine Seated Cable Row Lats · Cable Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  5. Calf Press Calves · Machine 2 sets of 15 reps · 0:45 rest 0:45 rest

Day 2 · ~39 min Low Impact B

5 exercises · 12 sets · ~39 min

  1. Elliptical Glutes · Machine 1 sets of 8m
  2. Machine Hack Squat Quads · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Machine Pulldown Lats · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Machine Plate Loaded Front Military Press Front Delts · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  5. Machine Crunch Abs · Machine 2 sets of 15 reps · 0:45 rest 0:45 rest

Day 3 · ~39 min Low Impact C

6 exercises · 14 sets · ~39 min

  1. Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 8m
  2. Machine Neutral Row Lats · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
  3. Seated Leg Curl Hamstrings · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Machine Pec Fly Chest · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest

  5. Superset A · 2 rounds · back to back

    1. Machine Hip Abduction Glutes · Machine 2 sets of 15 reps · 0:45 rest 0:45 rest
    2. Machine Hip Adduction Adductors · Machine 2 sets of 15 reps · 0:45 rest 0:45 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?

What to expect

Each week is 38 working sets across 15 exercises, about 2 h in total.

Sets run from 12 to 15 reps, with 0:45 to 1:30 of rest between them.

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

How to progress

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

  1. Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
  2. 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.
  3. 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.

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