Strength FoundationsFree beginner gym plan for men · 5 workouts
Five workouts, each building on the last.
- Level
- Beginner
- For
- Men
- Length
- 5 workouts
- Access
- Free
Start free in the app
Free to run as often as you like. No subscription, no card.
Who it suits
- You have never followed a training program.
- You want to start with the basics.
- You want to start without paying anything.
How it builds
Five workouts on machines and dumbbells, with the barbell squat coming in from the third workout. Your main lifts come back every workout, heavier each time, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Full Body Day
- Lever Chest Press3 × 10
- Lever Front Pulldown3 × 10
- Dumbbell Goblet Squat3 × 10
- Lever Plate-Loaded Shoulder Press3 × 10
- Lever Seated Row3 × 10
- Lever Lying Leg Curl3 × 12
Workout 2Full Body Day
- Dumbbell Bench Press3 × 10
- Lever Front Pulldown3 × 10
- Dumbbell Goblet Squat3 × 12
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Row3 × 10
- Lever Lying Leg Curl3 × 12
Workout 3Full Body Day
- Barbell Full Squat3 × 8
- Dumbbell Bench Press4 × 8
- Lever Front Pulldown3 × 10
- Dumbbell Romanian Deadlift3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Cable Reverse-Grip Pushdown3 × 12
Workout 4Full Body Day
- Barbell Full Squat3 × 8
- Dumbbell Bench Press4 × 8
- Dumbbell Bent Over Row3 × 10
- Lever Lying Leg Curl3 × 12
- Lever Front Pulldown3 × 10
- Dumbbell Hammer Curl3 × 12
Workout 5Full Body Day
- Barbell Full Squat4 × 8
- Dumbbell Bench Press4 × 8
- Lever Seated Row4 × 10
- Dumbbell Romanian Deadlift3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Front Pulldown3 × 10
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
Do I need to know how to barbell squat?
No. The first two workouts stay on machines and dumbbells, the barbell squat comes in at the third, and every exercise has a demo.