STRENGTH · BEGINNER · FULL GYM · 3 DAYS/WEEK
Gym Fundamentals workout program
4 weeks teaching the 6 main barbell and machine lifts. 3 days/week, controlled tempo, room to learn.
The workouts
Squat Day
- Goblet Squat3 × 10
- Squat (Barbell)3 × 8
- Leg Press (Machine)3 × 12
- Plank3 × 30s
Hinge & Pull Day
- Romanian Deadlift (Barbell)3 × 8
- Lat Pulldown (Cable)3 × 10
- Seated Row (Machine)3 × 10
- Hammer Curl (Dumbbell)3 × 12
Press Day
- Bench Press (Barbell)3 × 8
- Shoulder Press (Dumbbell)3 × 10
- Triceps Pushdown3 × 12
- Push Up3 × 10
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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