More a fan of videos? We got you! Check out the video below, and let personal trainer Bilal show you this ultimate beginner workout plan.


The first time is the hardest

After reading this blog, you will know exactly what to do when you come to the gym. But we understand if you’re still feeling a bit nervous about your first visit to the gym. So, here’s a pro-tip for you: find a treadmill or bike that overlooks the gym. You’ll be able to analyse the space and see where most equipment is placed. Plus, it’s a great warm-up ;). Want more tips for your first gym visit? Check out this blog.


Gym lingo: SETS AND REPS

Welp! What in the math does 4×10 mean? Before we get into the workout, we’ll clear up the language and numbers you’ll find in this blog.

  • Sets: the number of rounds you do.
  • Reps: the number of times you repeat the movement.

So, when we say ‘4 x 10’, this means that you’re going to do 10 squats, 4 times.

Now that that’s out of the way, let’s get into the plan!




1 Warm Up 

Rule number one of every workout: never skip the warm-up! Do some stretching and get your blood pumping on cardio equipment of choice. It helps to prevent injury and loosens up those tight muscles before you get to work.



Incline push-ups are a great beginner’s exercise to work your chest muscles. Set up a plyo box, a bench, or a steady-seated barbell in front of you to get started.

How to perform:

Place your hands on the chosen equipment about shoulder-width apart. Step back into a plank position, making sure your body is elevated in a straight line. No arched back! We’ll take gym selfies later. Now slowly lower your chest toward the equipment, make sure it touches it slightly, and push your body back up into a straight line again.

Having a hard time? Place your feet closer to the equipment for less intense reps.

Reps & Rounds:

Perform 10 reps, 4 rounds.



This exercise is an alternative to the ‘regular’ squat to work on your glutes (a.k.a. butt). This is a great exercise for beginners to learn the correct squat form. You will need one dumbbell to perform this exercise. Oh, and no ego-lifting here! Start off with a low weight and up the weight if it feels too easy.

How to preform:

Stand with your feet a little wider than your hips, with toes pointed slightly outward, holding your dumbbell with both hands. Go down into a squat, keep the weight between your heels and push your chest forward with pride. Push through your heels to return back up. There, you have one rep!

Reps & Rounds:

Do this exercise for 12 reps, 4 rounds.



This exercise is a great way to learn how to use your back muscles during your training. Find yourself an inclined bench and two dumbbells. And remember, no ego-lifting!

How to perform:

Place your chest against the incline bench and press your feet into the floor. Have one dumbbell in each hand and let your arms hang down, palms facing each other. Squeeze your shoulder blades together and drive your elbows up, bring the dumbbells to both sides of your ribcage. Slowly go back down, and that’s your rep!

Reps & Rounds:

Repeat for 10 reps, 4 sets.



The Romanian Deadlift is the best exercise to work your glutes and hamstrings, and the back of your legs. While you can do these with a barbell, we’re starting with a pair of dumbbells so it’s less challenging.

How to perform:

Place your feet hip-width apart, bend your knees just slightly. Hold your dumbbells in front of your sides, with your palms facing your thighs. Squeeze back your shoulder blades, keep your spine in a neutral (not arched!) position, and slowly bring your hips back. Once the dumbbells reach below the knees, drive your hips forward while squeezing the butt. Back to the starting position? You’ve completed your first rep.

Reps & Rounds:

Do this for 12 reps, 4 sets.



Time to work those abs, baby! Seated leg raises are a great beginner’s exercise to work on your core. Get ready for sore abs tomorrow!

How to perform:

Take a seat at the edge of a bench, plyo box, or similar object. Place your hands on the equipment to make sure you’re in a steady position. Lean back a little while extending your legs in front of you, it’s okay to have a slight bent in your knees. Then crunch your upper and lower body together, while moving your legs upwards. Don’t forget to squeeze your abs throughout the movements, that’s what we’re training 😉

Reps & Rounds:

Get moving for 15 reps, 5 sets.


6 BURPEES 4×10

Burpees are not for the faint hearted. It’s probably the most disliked exercise ever. But it’s time to get out of your comfort zone and try something challenging. This exercise is great for your cardiovascular health. Ready to get sweaty?

How to perform:

Start off with your feet shoulder-width apart and your arms hanging by your sides. Lower into a squat position and place your hands on the floor, right in front of your feet. Kick back those legs to get into a high plank position and lower your body into a push-up. Back up yet? Kick your legs forward, back into a low squat position, and now jump up with your arms above your head. Make sure you’re jumping as explosively and high as possible. That’s your burpee!

Reps & Rounds:

Do 10 burpees, for 4 rounds.


Done. Nailed it!

Sore muscles incoming… 👀

Save this workout for your next, or first, gym sesh. It covers all the dominant muscle groups and guarantees an effective workout! We know building new habits can be very challenging, but having a workout plan and creating a structure often helps to optimise your success rate. And remember, as long as you keep going, you can’t fail!


Grab your free gym session

Did you know that you can get a free day pass at TrainMore? After reading this blog you’re more than ready to hit the gym, so this free day will come in handy. Grab your free day pass here.


Will we see you at the gym soon?


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