Beginners, 3 – 4 days/week
This group of people should refer to the gym schedule for beginners with a frequency of 3 – 4 days/week, to help the muscles have time to get used to it, avoiding pain, fatigue, and muscle stiffness.
Sample workout schedule 3 – 4 days/week
• Number of exercises: 6 exercises/session
• Number of sets: 3 sets
• Number of reps: 8/12 reps/movement
• Rest time per set: 2 minutes
For those who have been training for 4 – 6 days/week
Those who have experience in the gym, whose muscles are used to recovery, can increase the number of workouts to 4 – 6 days/week as well as perform exercises with heavier weights to speed up the results
Sample workout schedule 6 sessions/week
• Number of exercises: 7 exercises/session
• Number of sets: 3 sets
• Number of reps: 8/12 reps/movement, for cardio, do 45s/movement and rest 10s
• Rest time per set: 2 minutes
| Session | Muscle group affected | Suggested exercises |
| Session 1 (20 – 30 minutes) | Chest workout | – Incline dumbbell press – 3 sets x 8-12 reps – Incline bench press – 3 sets x 8-12 reps – Incline chest press – 3 sets x 8-12 reps – Chest press machine – 3 sets x 8-12 reps – Dumbbell bench press – 3 sets x 8-12 reps – Bench press – 3 sets x 8-12 reps – High to low cable cap fly – 3 sets x 8-12 reps |
| Session 2 (20 – 30 min) | Forearms – Forearms – Back | – Lats Pulldown – 3 sets x 8-12 reps – Dumbbell row – 3 sets x 8-12 reps – 1 arm high cable row – 3 sets x 8-12 reps – Barbell row – 3 sets x 8-12 reps – Back extension – 3 sets x 8-12 reps – Seated standard curls – 3 sets x 8-12 reps – Seated hammer curls – 3 sets x 8-12 reps |
| Session 3 | Rest | |
| Session 4 (15 min) | Cardio | – Butt kick – 3 set x 45 seconds – Jumping Jack – 3 set x seconds – Jumping rope – 3 set x 45 seconds – Burpees – 3 set x 45 seconds |
| Session 5 (20 – 30 min) | Triceps – Shoulders – Chest | – Incline dumbbell press – 3 sets x 8-12 reps – Chest press machine – Dips – 3 sets x 8-12 reps – Chest fly machine – 3 sets x 8-12 reps – Flying chest with dumbbell – 3 sets x 8-12 reps – Tricep overhead extension – 3 sets x 8-12 reps – Tricep rope pushdown – 3 sets x 8-12 reps |
| Session 6 (20 min) | Cardio | – Running on a machine |
| Session 7 (20 – 30 min) | Legs – Calves – Butt – Abs | – Dumbbell front squat – 3 sets x 8-12 reps – Dumbbell Romanian deadlift – 3 sets x 8-12 reps – Seated leg curls – 3 sets x 8-12 reps – Seated leg extension – 3 sets x 8-12 reps – Standing calf raise – 3 sets x 8-12 reps – Crunch – 3 sets x 15-20 reps –Lower legs lift – 3 sets x 15-20 reps |
