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Free workout plan · PDF

The gym is yours.4 weeks, 12 workouts.
Your free plan.

Today you walk in with a plan. In 4 weeks you’ll have 12 workouts behind you, know every machine and have your own routine.

  • 3 workouts a week
  • about 45 minutes
  • machines only
  • no experience needed
Download the free plan

PDF · 16 pages · no sign-up

Cover of the 10 Reps “Gym Start” workout plan

Today vs. in 4 weeks

Woman at the edge of the gym machine floor, phone in hand
Today
Woman with headphones training on the pulldown machine
In 4 weeks
Today

You don’t know where to start.

In 4 weeks

You know exactly where to start.

Today

Every machine is a puzzle.

In 4 weeks

Every machine is second nature.

Today

You count the minutes.

In 4 weeks

You count your sets.

Today

The gym belongs to everyone else.

In 4 weeks

The gym belongs to you.

Your 4 weeks, step by step

  1. Today
    Day 1

    Your first sheet. You get to know the machines, one at a time.

  2. Week 1
    Settle in
    2 × 10

    You find your way around. Clean movement before heavy weight.

  3. Week 2
    A little more
    2 × 12

    Two more reps per set. The moves start to feel natural.

  4. Week 3
    Your strongest week
    3 × 10

    One more set per exercise. This is where you push through.

  5. Week 4
    Lighter week
    2 × 10

    Less volume, your body recovers.

  6. Goal
    after workout 12

    12 workouts done. Seven machines you set up yourself. Your next plan is waiting in the app.

Workout sheet “Week 1 · Day 1” from the “Gym Start” plan

One sheet per workout

12 workout sheets, from week 1 day 1 to week 4 day 3. Take only today’s sheet to the gym, printed or on your phone. On every sheet: warm-up, four exercises with tips, every set to tick off, rest and cool-down.

  • Machines only – no free-weight area needed
  • Every exercise explained, no jargon
  • Four weeks that build on each other

Your 7 machines

That’s all you need for this plan.

  • Leg press
  • Chest press
  • Pulldown
  • Seated row
  • Shoulder press
  • Leg curl
  • Ab crunch

One field stays empty. On purpose.

Every exercise is missing the weight. Which weight suits you, and when it’s time to go up, changes from workout to workout. No PDF can tell you that. The 10 Reps app remembers every workout and works it out for you.

This PDF shows you what to train. The app tells you how much.

Start in the app – 14 days free

Then €12.99 per month or €59.99 per year. For iPhone on the App Store.

Leg press
Set 1set by the app10 reps
Set 2set by the app10 reps

Questions

No. The plan is for anyone who has never been to a gym or hasn’t been in a while. You only train on machines, and every exercise is explained.

Three times a week, for example Monday, Wednesday and Friday, about 45 minutes each.

Because the right weight depends on you and changes with every workout. The 10 Reps app works it out for you.

Download the free plan

PDF · 16 pages · no sign-up

If you’re in pain or have health questions, talk to your doctor before you start.