4 min read
Beginner Gym Workout Plan: Your First 12 Weeks
A beginner gym workout plan for your first 8 to 12 weeks: full body 3 days a week, machines plus free weights, with sets, reps and progression rules.
Guides
Training guides
Research-backed fullbody guides you can turn into a program in the builder.
5 min read
Dumbbell-Only Workout Plan: 3 Full-Body Days
A full-body dumbbell-only plan for the gym or home: a 3-day week with sets and reps, plus how to keep progressing when your heaviest dumbbells feel light.
5 min read
Machines vs Free Weights: Which Builds More Muscle?
Machines and free weights build similar muscle and strength. See what the research shows, when to pick each, and how to mix them in one weekly plan.
From the guides
"For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM)."
American College of Sports Medicine, Progression Models in Resistance Training for Healthy Adults, 2009. Source