30 days · 3 to 6, your call
Beginner: Your First 4 Weeks in the Gym
Your first month at the gym decides whether you keep going or quit. Most people quit because they show up without a plan, copy the guy next to them and leave with pain in the wrong place. This protocol removes the doubt: few exercises, all with video, full body three times a week, and the same sequence repeated until the movement becomes automatic.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You've never trained or stopped more than six months ago.
- You're embarrassed about not knowing what to do at the gym.
- You want to build the habit before thinking about a big goal.
Who it is not for
- You've trained consistently for more than six months. You'll find it easy; see Get Big or Fat Loss.
- You want to lose a lot of weight fast. The focus here is learning and not getting hurt.
- You don't have a gym. Home Workout, No Equipment teaches from scratch too.
How it works
You answer. The engine builds.
- Length 30 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Full body three times a week with five machine and dumbbell exercises, the same ones all month. Week 1 you learn, week 2 you chase reps, from week 3 you add 2 to 5% load once you hit the top of the rep range. Light cardio on free days.
- Only safe, easy-to-learn exercises
- Technique video for every exercise
- Full body 3 times a week
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 30 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 22 years old, 66 kg, beginner, gym, 45 min per session.
- Horizontal leg press 3 sets × 10-14 · rest 90s
- Machine chest press 3 sets × 10-14 · rest 90s
- Wide-grip lat pulldown 3 sets × 10-14 · rest 90s
- Dumbbell Romanian deadlift 3 sets × 10-14 · rest 90s
- Machine shoulder press 2 sets × 10-14 · rest 90s
Abs and core
- Seated bench knee raise 2 × 12-16
- Bicycle crunch 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
Which exercises are included?
Only level 1 from the catalog: machines, light dumbbells, body weight. Leg press before barbell squats, lat pulldown before pull-ups. Each with a technique video and one cue.
Why full body and not a body-part split?
Because beginners improve with frequency, not volume. Training every muscle three times a week with few sets teaches the movement faster and recovers better. Splits come later.
Will I repeat the same exercises?
Yes, on purpose. The plan stays the same for the month; what changes is reps and load. Repetition is how you learn.
How long per session?
30 to 60 minutes, your choice. Warm-up included and explained.
What if I want to lose weight or gain muscle?
Pick the goal in the questionnaire and the meal plan adjusts calories and protein. The training stays foundational; the big goal comes in the next protocol.
Beginner: Your First 4 Weeks in the Gym
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.