Great for starting your fitness journey, this beginner training plan will leave pounds of body fat crying in a pool on the ground. It will be emotional.
Gym
Lose fat
Get toned
Adults
Older adults
Teens
Unless you’re emotionally attached to stubborn body fat, we suggest that you take on this plan, immediately. There is no time like now.
This beginner gym workout plan for women and men is a great fit for you if you have one priority in mind: to permanently say goodbye to love handles, thunder thighs, and wobbly bellies. Focusing on the fun sides of cardio fitness, this program takes on a delightful mix of fitness-improving circuit routines, fat-stripping cardio sessions and frame-toning full-body workouts.
Nobody wants a boring gym routine, which is why this plan has been developed with fun, dynamic, and progressive workouts that will leave your fat begging for mercy and your body crying for more.
Full gym
Lose fat, Get toned
Workout plan details
Most workouts in this plan contain a warm-up and a post-workout cool-down. We highly suggest you take the time to complete these. You’ll increase your ability to complete the workout due to a change in mindset, heart rate, muscle activation, and most importantly; massively reduce the risk of injury. The cool-downs will aid your recovery too because aching and creaking is never fun!
Each week is comprised of a cardio, a circuit and a full-body workout, though variations occur every week. Certain workouts will pop up repeatedly to give you a sense of familiarity, which in turn gives you the opportunity to challenge your previous self. Take notes throughout each workout regarding what amount of weight you’re using and the amount of time taken per circuit. You can use these notes in the future for specific challenges.
Finally, and most importantly, grab your water! Dehydration can wreck your performance; after all, your body is made mostly of water, so give it some love! Short sips are ideal, try to avoid gulping down half a bottle at a time.
Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:
🔎 Browse available exercise programs using a range of filters
✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.
😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.
What types of programs are included?
You’ll find structured fitness programs across different goals, experience levels, and training settings. From foundational strength to mobility and conditioning, the library is built to save you time and keep programming organized.
Can I preview a program before adding it?
Yes. You can fully preview every workout inside each program before adding it to your account, so you know exactly what you’re working with.
Can I customize a program?
Absolutely. After adding a program, you can adjust exercises, sets, reps, notes, and progression to align perfectly with your client’s needs.
Can I duplicate a program for multiple clients?
Yes. Duplicate a program, personalize it, and use it with as many clients as you like. It’s designed to support efficient coaching workflows.
Is there a limit to how many programs I can add?
No limits. Add as many programs as you need and build out your library inside Train.
Who designs these programs?
Fitness programs are created by experienced coaches and trainers, and are reviewed and refined over time based on real-world feedback.
Who do I contact if I need help?
Reach out via in-app chat and we’ll get you sorted quickly.
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This 5-workouts-per-week gym training plan for women and men will get you in tip-top shape pronto. Ready to sweat? Let’s go!
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Home-based
15-min Intense Bodyweight Workout
Intermediate
NO EQUIPMENT
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Full gym
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