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Gym Workout Programs for Men and Women

A gym gives you access to barbells, dumbbells, cables and machines, which makes it easier to apply progressive overload and train every muscle from different angles. Below are our six gym programs, three for men and three for women, from your very first session to advanced splits.

Gym etiquette and first-day tips

Bring a towel and a water bottle, and wipe down equipment after use.
Re-rack your weights so others can find them.
Ask staff to show you how to adjust machines; it is part of their job.
Do not be afraid of the free-weight area. Everyone started as a beginner.
Use safety pins or bars when squatting and benching heavy.

Machines or free weights?

Both are useful. Machines are easier to learn, guide your movement and are great for beginners and for isolating muscles. Free weights (barbells and dumbbells) train stabilizing muscles and coordination and allow natural movement paths. Our beginner programs start with more machines and gradually add free-weight lifts as your confidence grows.

Choosing a training split

Split	Days/week	Best for
Full body	3	Beginners, busy people
Upper / lower	4	Intermediate lifters
Glute-focused split	4–5	Women focused on lower body
Push / pull / legs	6	Advanced lifters with good recovery

Programs for men

Men's Beginner Gym Workout Plan (3-Day Full Body)

menbeginnergym

Men's Beginner Gym Workout Plan (3-Day Full Body)

3 days/week · 8 weeks · Standard commercial gym: barbells, dumbbells, cable machines, leg press

Men's Intermediate Gym Program (4-Day Upper / Lower Split)

menintermediategym

Men's Intermediate Gym Program (4-Day Upper / Lower Split)

4 days/week · 8 weeks · Full gym

Advanced Push / Pull / Legs Gym Program for Men (6 Days)

menadvancedgym

Advanced Push / Pull / Legs Gym Program for Men (6 Days)

6 days/week · 8 weeks · Full gym

Programs for women

Women's Beginner Gym Workout Plan (3-Day Full Body)

womenbeginnergym

Women's Beginner Gym Workout Plan (3-Day Full Body)

3 days/week · 8 weeks · Standard gym machines, dumbbells and cables

Women's Intermediate Gym Program (4-Day Glute & Toning Split)

womenintermediategym

Women's Intermediate Gym Program (4-Day Glute & Toning Split)

4 days/week · 8 weeks · Full gym

Advanced Gym Program for Women (5-Day Glute & Strength Split)

womenadvancedgym

Advanced Gym Program for Women (5-Day Glute & Strength Split)

5 days/week · 8 weeks · Full gym

Best gym exercises

Goblet Squats – start position

Goblet Squats – end position

beginnerQuads

Goblet Squats

In a goblet squat you hold one dumbbell or kettlebell at your chest.

Barbell Back Squats – start position

Barbell Back Squats – end position

beginnerQuads

Barbell Back Squats

The barbell back squat is often called the king of exercises.

Dumbbell Lunges – start position

Dumbbell Lunges – end position

beginnerQuads

Dumbbell Lunges

Lunges train one leg at a time, which fixes strength differences between sides and challenges your balance.

Reverse Lunges – start position

Reverse Lunges – end position

intermediateQuads

Reverse Lunges

In a reverse lunge you step backward instead of forward.

Bulgarian Split Squats – start position

Bulgarian Split Squats – end position

beginnerQuads

Bulgarian Split Squats

The Bulgarian split squat puts your rear foot on a bench while you squat on the front leg.

Step-Ups – start position

Step-Ups – end position

intermediateQuads

Step-Ups

Step-ups mimic climbing stairs.

Barbell Hip Thrusts – start position

Barbell Hip Thrusts – end position

intermediateGlutes

Barbell Hip Thrusts

The hip thrust is the number-one glute-building exercise in the gym.

Hip Abduction Machine – start position

Hip Abduction Machine – end position

beginnerOuter hips (abductors)

Hip Abduction Machine

The hip abduction machine trains the outer glutes (glute medius and minimus) by pushing your knees apart against resistance.

Hanging Leg Raises – start position

Hanging Leg Raises – end position

advancedAbs

Hanging Leg Raises

Hanging from a pull-up bar and raising your legs is one of the toughest ab exercises.

Barbell Deadlifts – start position

Barbell Deadlifts – end position

intermediateLower back

Barbell Deadlifts

The deadlift means lifting a loaded barbell from the floor until you stand tall.

Romanian Deadlifts – start position

Romanian Deadlifts – end position

intermediateHamstrings

Romanian Deadlifts

The Romanian deadlift (RDL) is a hip-hinge exercise that focuses on the hamstrings and glutes.

Sumo Deadlifts – start position

Sumo Deadlifts – end position

intermediateHamstrings

Sumo Deadlifts

The sumo deadlift uses a wide stance with the hands inside the knees.

Kettlebell Swings – start position

Kettlebell Swings – end position

intermediateHamstrings

Kettlebell Swings

The kettlebell swing is an explosive hip-hinge exercise.

Barbell Bench Press – start position

Barbell Bench Press – end position

beginnerChest

Barbell Bench Press

The bench press is the most popular upper-body exercise in the gym.

Dumbbell Bench Press – start position

Dumbbell Bench Press – end position

beginnerChest

Dumbbell Bench Press

The dumbbell bench press works the same muscles as the barbell version but lets each arm move freely.

Incline Dumbbell Press – start position

Incline Dumbbell Press – end position

beginnerChest

Incline Dumbbell Press

Pressing dumbbells on a bench set to 30–45 degrees shifts the work to the upper chest and front shoulders.

Dumbbell Flyes – start position

Dumbbell Flyes – end position

beginnerChest

Dumbbell Flyes

Dumbbell flyes isolate the chest by opening your arms wide in a hugging motion.

Cable Crossovers – start position

Cable Crossovers – end position

beginnerChest

Cable Crossovers

Cable crossovers use two high pulleys to bring the hands together in front of the body.

Parallel Bar Dips – start position

Parallel Bar Dips – end position

intermediateChest

Parallel Bar Dips

Dips are a powerful bodyweight exercise for the chest, triceps and shoulders.

Pull-Ups – start position

Pull-Ups – end position

beginnerLats

Pull-Ups

The pull-up is the king of bodyweight back exercises.

Chin-Ups – start position

Chin-Ups – end position

beginnerLats

Chin-Ups

Chin-ups use an underhand, shoulder-width grip.

Lat Pulldowns – start position

Lat Pulldowns – end position

beginnerLats

Lat Pulldowns

The lat pulldown is a cable machine version of the pull-up.

Seated Cable Rows – start position

Seated Cable Rows – end position

beginnerMiddle back

Seated Cable Rows

The seated cable row trains the middle back, lats and rear shoulders by pulling a handle toward your stomach.

Bent-Over Barbell Rows – start position

Bent-Over Barbell Rows – end position

beginnerMiddle back

Bent-Over Barbell Rows

In the bent-over barbell row you hinge forward and pull a barbell to your stomach.

One-Arm Dumbbell Rows – start position

One-Arm Dumbbell Rows – end position

beginnerMiddle back

One-Arm Dumbbell Rows

The one-arm dumbbell row is done with one hand and knee supported on a bench (or a chair at home).

Inverted Rows – start position

Inverted Rows – end position

beginnerMiddle back

Inverted Rows

Inverted rows (Australian pull-ups) are done hanging under a bar or a sturdy table with your heels on the floor.

Face Pulls – start position

Face Pulls – end position

intermediateShoulders

Face Pulls

Face pulls use a rope on a cable machine pulled toward your face with the elbows high.

Dumbbell Shoulder Press – start position

Dumbbell Shoulder Press – end position

intermediateShoulders

Dumbbell Shoulder Press

The dumbbell shoulder press builds strong, rounded shoulders by pressing dumbbells overhead, seated or standing.

Barbell Overhead Press – start position

Barbell Overhead Press – end position

intermediateShoulders

Barbell Overhead Press

The standing barbell overhead press (military press) is a key strength lift for the shoulders and triceps.

Arnold Press – start position

Arnold Press – end position

intermediateShoulders

Arnold Press

The Arnold press, made famous by Arnold Schwarzenegger, is a shoulder press with a rotation.

Lateral Raises – start position

Lateral Raises – end position

beginnerShoulders

Lateral Raises

The lateral raise isolates the side delts, the muscles that make your shoulders look wider.

Reverse Dumbbell Flyes – start position

Reverse Dumbbell Flyes – end position

beginnerShoulders

Reverse Dumbbell Flyes

Reverse flyes train the rear deltoids and upper back by opening the arms out to the sides while bent over.

Dumbbell Biceps Curls – start position

Dumbbell Biceps Curls – end position

beginnerBiceps

Dumbbell Biceps Curls

The dumbbell curl is the classic biceps exercise.

Hammer Curls – start position

Hammer Curls – end position

beginnerBiceps

Hammer Curls

Hammer curls use a neutral grip (palms facing each other).

Barbell Curls – start position

Barbell Curls – end position

beginnerBiceps

Barbell Curls

The barbell curl lets you lift more weight than dumbbell curls, which makes it a great biceps mass builder..

Triceps Rope Pushdowns – start position

Triceps Rope Pushdowns – end position

beginnerTriceps

Triceps Rope Pushdowns

Triceps rope pushdowns are done on a high cable.

Skull Crushers – start position

Skull Crushers – end position

beginnerTriceps

Skull Crushers

Skull crushers (lying triceps extensions) are done lying on a bench, lowering an EZ bar toward your forehead and extending the arms.

Leg Press – start position

Leg Press – end position

beginnerQuads

Leg Press

The leg press lets you load the quads and glutes heavily while your back is supported.

Leg Extensions – start position

Leg Extensions – end position

beginnerQuads

Leg Extensions

The leg extension machine isolates the quadriceps at the front of the thigh.

Lying Leg Curls – start position

Lying Leg Curls – end position

beginnerHamstrings

Lying Leg Curls

Lying leg curls isolate the hamstrings by curling the pad toward your glutes.

Standing Calf Raises – start position

Standing Calf Raises – end position

beginnerCalves

Standing Calf Raises

Calf raises strengthen the calves by rising up onto the balls of your feet.

Dumbbell Shrugs – start position

Dumbbell Shrugs – end position

beginnerTraps

Dumbbell Shrugs

Dumbbell shrugs train the upper trapezius, the muscle that runs from your neck to your shoulders.

Back Extensions – start position

Back Extensions – end position

beginnerLower back

Back Extensions

Back extensions are done on a 45-degree or flat hyperextension bench.