EaseFit
GETTING STARTED · BEGINNER · GYM

Gym foundations

A manageable three-day introduction to structured gym training with balanced strength work and simple progression.

New or returning lifters who want a clear three-day routine and enough recovery between sessions.

Beginner3 days45 minBalanced
GoalGeneralLevelBeginnerLocationGymFrequency3 days/weekSession~45 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026PushChest · Shoulders · Triceps
5EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 8–10
WORK
Hammer Grip Incline DB Bench PressChest · 2 × 8–10
WORK
Leverage Shoulder PressShoulders · 2 × 8–10
WORK
Side Lateral RaiseShoulders · 2 × 10–12
WORK
Reverse Grip Triceps PushdownTriceps · 2 × 10–12
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026PullLats · Middle Back · Shoulders
5EXERCISES
Close-Grip Front Lat PulldownLats · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Dumbbell Incline RowMiddle Back · 2 × 8–10
WORK
Barbell Rear Delt RowShoulders · 2 × 8–10
WORK
Alternate Incline Dumbbell CurlBiceps · 2 × 10–12
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026LegsQuadriceps · Hamstrings · Calves
5EXERCISES
Chair SquatQuadriceps · 2 × 8–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 8–10
WORK
Barbell Side Split SquatQuadriceps · 2 × 8–10
WORK
Standing Leg CurlHamstrings · 2 × 10–12
WORK
Dumbbell Seated One-Leg Calf RaiseCalves · 2 × 10–12
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026PushChest · Shoulders · Triceps
5EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 8–10
WORK
Hammer Grip Incline DB Bench PressChest · 2 × 8–10
WORK
Leverage Shoulder PressShoulders · 2 × 8–10
WORK
Side Lateral RaiseShoulders · 2 × 10–12
WORK
Reverse Grip Triceps PushdownTriceps · 2 × 10–12
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026PullLats · Middle Back · Shoulders
5EXERCISES
Close-Grip Front Lat PulldownLats · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Dumbbell Incline RowMiddle Back · 2 × 8–10
WORK
Barbell Rear Delt RowShoulders · 2 × 8–10
WORK
Alternate Incline Dumbbell CurlBiceps · 2 × 10–12
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026LegsQuadriceps · Hamstrings · Calves
5EXERCISES
Chair SquatQuadriceps · 2 × 8–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 8–10
WORK
Barbell Side Split SquatQuadriceps · 2 × 8–10
WORK
Standing Leg CurlHamstrings · 2 × 10–12
WORK
Dumbbell Seated One-Leg Calf RaiseCalves · 2 × 10–12
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push02Pull03Legs
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Gym foundations

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

Download PDF