Gym Quick Start Workout Program

This is a simple gym workout program you can import into Re:Do as a Starter Program. It is built around 10 basic machine/dumbbell movements and three difficulty workouts so you can repeat the plan and progress with load, reps, and density. For the full directory, see Quick Start Workout Programs.

At a glance

If you want a beginner gym workout program that is easy to repeat and progress, this pack keeps your exercise list stable so you can add load and reps over time.

• Equipment: gym machines + dumbbells + cables (common equipment)
• Style: simple strength training with a small conditioning block
• Workouts: Gym - Easy / Hard / Extreme
• Exercises: 10 basics (listed below)
• Best for: gym beginners and anyone who wants a repeatable baseline

How to install (import) in Re:Do

In the app, go to: Routines → Programs → Starter Program → Import.

• Open Routines
• Open Programs
• Tap Starter Program
• Choose Gym
• Tap Import

Workouts in this starter program

• Gym - Easy — a lighter introduction to the movements.
• Gym - Hard — more work and a stronger strength stimulus.
• Gym - Extreme — same movements, pushed with more volume and/or higher density.

Exercises (and how to vary them)

Dumbbell Bench Press
Lie on bench, press dumbbells up over chest, lower with control to chest level.
Variations: neutral grip (shoulder-friendly), incline bench (upper chest), machine press or push-ups (swap).

Leg Press
Feet on platform, lower sled until knees bend comfortably, press back to near lockout.
Variations: higher stance (more posterior chain), narrower stance (more quad focus), single-leg leg press (harder).

Lat Pulldown
Pull bar to upper chest, squeeze back, return slowly without swinging.
Variations: underhand grip pulldown, neutral-grip handle, assisted pull-ups or band pulldowns (swap).

Seated Cable Row
Pull handle toward torso, keep chest up, squeeze shoulder blades, return with control.
Variations: different grips (wide/close), one-arm cable row, chest-supported dumbbell row (swap).

Dumbbell Shoulder Press
Seated or standing, press dumbbells overhead, lower to about ear level with control.
Variations: seated press (more stable), half-kneeling press (core), machine shoulder press (swap).

Romanian Deadlift (Dumbbells)
Hinge at hips, slight knee bend, lower weights along legs, feel hamstrings, stand tall.
Variations: barbell RDL (swap), single-leg RDL (balance), pause at the bottom (harder).

Biceps Curl (Dumbbells)
Curl dumbbells up without swinging, squeeze at top, lower slowly.
Variations: hammer curls, incline curls, cable curls (swap).

Triceps Pushdown (Cable)
Elbows pinned to sides, extend arms down, pause, return to 90 degrees with control.
Variations: rope pushdowns, overhead cable extensions, bench dips (swap).

Treadmill Walk
Brisk walk on treadmill; keep posture tall and breathing steady.
Variations: incline walk (harder), bike/rower (swap), outdoor brisk walk (swap).

Cable Crunch
Kneel facing cable, crunch ribs toward hips, keep hips stable, return slowly.
Variations: kneeling ab rollouts (harder), hanging knee raises (swap), long-lever planks (swap).

Progression (when it gets too easy)

• Add load: small weight jumps while keeping form and range of motion.
• Add reps: when you hit the top of your target range, increase weight next time.
• Add sets: one extra set on the main lifts if recovery is good.
• Reduce rest: keep weight the same but shorten rest slightly for more density.

A simple approach: repeat Easy for 1–2 weeks, then switch to Hard as your default. Use Extreme occasionally as a harder day.

FAQ

Is this a good beginner gym workout program?
Yes. It uses common movements you can find in most gyms. Start conservative and focus on consistent technique.

What if my gym doesn’t have a specific machine?
Swap in a close match: dumbbell rows for cable rows, assisted pull-ups for pulldowns, push-ups for pressing, etc.

How many days per week should I do it?
2–4 days/week works well. If you lift 4 days/week, keep at least one easier day for recovery.

Where do I import it in the app?
Use Routines → Programs → Starter Program → Import.

How do I track progression in Re:Do?
Import the pack, then log weights/reps each session. Over time you can increase load, reps, or reduce rest.

Where can I learn more about planning and scheduling?
See Workout planning & routines and workout scheduling.

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