What if a machine is taken?
Swap to a compatible exercise in the app. Substitutions match the movement and the equipment you selected, and your plan keeps its place.
3-day full-body gym / WORKOUT PLAN
3-day full-body gym
workout plan.
A 3-day full-body gym workout plan for beginners: machines, cables and free weights in three sessions, each with sets, rep ranges, rest and effort targets.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a muscle-building goal, beginner experience, three days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: muscle-buildingExperience: beginner3 days per weekBudget: 45 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body A7 exercises · 14 working sets
Leg press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell bench press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftChest-supported dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftMachine lateral raise
2 sets · 12–20 reps
Rest 75 secAim for 3 reps leftCable curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftStanding calf raise machine
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftCable crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
02Full Body B9 exercises · 15 working sets
Romanian deadlift
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell bench press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftLat pulldown
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftLeg press
1 sets · 8–12 reps
Rest 120 secAim for 3 reps leftSeated leg curl machine
1 sets · 10–15 reps
Rest 75 secAim for 3 reps leftCable rope hammer curl
1 sets · 10–20 reps
Rest 75 secAim for 3 reps leftCable overhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftStanding calf raise machine
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftMachine abdominal crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
03Full Body C8 exercises · 14 working sets
Bulgarian split squat
2 sets · 8–12 reps · each side
Rest 120 secAim for 3 reps leftIncline press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftChest-supported dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftSeated leg curl machine
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftCable curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftCable overhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftReverse pec deck
1 sets · 12–20 reps
Rest 75 secAim for 3 reps leftCable crunch
1 sets · 8–15 reps
Rest 60 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 8. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
With a full gym available, the plan mixes machines, cables and dumbbells. Adjust seats and pads to fit you before the first working set, and use the first sessions to find loads you can control.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.