Phase 1: Foundation
Goal: Strength • Fat Loss • Endurance
Workout Time: 25–30 Minutes
Welcome to the Gym!
Walking into a gym for the first time can feel intimidating—but remember, everyone starts somewhere. This program is designed to help you feel comfortable, confident, and successful from day one.
We'll focus on simple, effective exercises using beginner-friendly machines and dumbbells to help you build strength, improve endurance, and support healthy fat loss.
Don't worry about lifting heavy weights right away. Your goal is to learn proper technique and build consistency.
Coach Trish Tip 💛
The strongest women in the gym were once beginners too. Every workout is an investment in your future self.
Rest: 45–60 seconds between exercises.
Weekly Schedule
Monday: Lower Body Strength
Wednesday: Upper Body Strength
Friday: Full Body Strength & Conditioning
Tuesday, Thursday, Saturday & Sunday
Enjoy a walk, stretching session, yoga, or complete rest.
Before You Begin
Choosing Your Weight
Choose a weight that allows you to complete every repetition with good form while making the last 2–3 reps feel challenging.
If you could easily perform five or more extra repetitions, increase the weight slightly next time.
Day 1 – Lower Body Strength
Warm-Up (5 Minutes)
Walk on the treadmill at a comfortable pace.
Then complete:
- 10 Bodyweight Squats
- 10 Glute Bridges
- 10 Leg Swings Each Leg
Leg Press Machine 3 Sets × 12 Reps
Muscles Worked: Quads, glutes, hamstrings
How to Perform
- Sit comfortably with your back against the pad.
- Place your feet shoulder-width apart.
- Lower the weight until your knees reach about a 90-degree angle.
- Push through your heels to return to the starting position.
Coach Trish Tip 💛
Never lock your knees at the top of the movement.
Seated Hamstring Curl Machine 3 Sets × 12 Reps
Adjust the machine so the pad rests comfortably above your ankles.
Curl the weight toward you slowly.
Lower with control.
Leg Extension Machine 3 Sets × 12 Reps
Extend your legs until they're almost straight.
Pause for one second before lowering.
Move slowly—don't let the weight slam down.
Glute Kickback Machine 3 Sets × 12 Reps Each Leg
Press through your heel while squeezing your glute.
Move slowly and avoid using momentum.
Standing Calf Raise Machine 3 Sets × 15 Reps
Raise your heels as high as possible.
Pause briefly before lowering.
Lower Body Finisher
Complete two rounds.
- 15 Bodyweight Squats
- 15 Glute Bridges
- 30-Second Wall Sit
Cool Down
Stretch your:
- Quads
- Hamstrings
- Glutes
- Calves
- Hip Flexors
Day 2 – Upper Body Strength
Warm-Up (5 Minutes)
Walk on the treadmill or use the elliptical.
Complete:
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
Chest Press Machine 3 Sets × 12 Reps
Push the handles forward until your arms are almost straight.
Return slowly.
Avoid locking your elbows.
Lat Pulldown Machine 3 Sets × 12 Reps
Pull the bar toward your upper chest.
Keep your chest lifted throughout the movement.
Return slowly.
Seated Row Machine 3 Sets × 12 Reps
Pull the handles toward your rib cage.
Squeeze your shoulder blades together.
Return with control.
Dumbbell Shoulder Press 3 Sets × 10 Reps
Sit on a bench with back support.
Press the dumbbells overhead.
Lower slowly.
Dumbbell Bicep Curl 3 Sets × 12 Reps
Keep your elbows close to your sides.
Lift and lower slowly.
Cable Triceps Pushdown 3 Sets × 12 Reps
Keep your elbows tucked against your body.
Fully extend your arms.
Return slowly.
Front Plank Hold for 30–45 Seconds
Perform from your knees if needed.
Cool Down
Stretch your:
- Chest
- Shoulders
- Back
- Biceps
- Triceps
Day 3 – Full Body Strength & Conditioning
Warm-Up (5 Minutes)
Walk on the treadmill.
Complete:
- Bodyweight Squats
- Arm Circles
- Hip Circles
- Walking Lunges
Goblet Squat 3 Sets × 12 Reps
Hold one dumbbell close to your chest.
Sit your hips back and lower into a squat.
Push through your heels to stand.
Dumbbell Romanian Deadlift 3 Sets × 12 Reps
Keep your back flat while hinging at your hips.
Squeeze your glutes to return to standing.
Assisted Pull-Up Machine 3 Sets × 8–10 Reps
Use enough assistance to complete every repetition with good form.
Pull your chest toward the handles.
Lower slowly.
Dumbbell Bench Press 3 Sets × 10 Reps
Lower the dumbbells slowly.
Press upward with control.
Cable Wood Chop 3 Sets × 12 Reps Each Side
Rotate through your core while keeping your hips facing forward.
Move slowly and with control.
Conditioning Finisher
Complete as many rounds as possible in 5 minutes.
- 10 Bodyweight Squats
- 10 Dumbbell Swings
- 10 Push-Ups (Wall, Bench, or Floor)
- 20 Marches in Place
Focus on steady movement and good form.
Cool Down
Stretch your entire body.
Take slow, deep breaths and allow your heart rate to return to normal.
Weekly Progression
Week 1
Learn each exercise and focus on proper form.
Week 2
Increase each exercise by one or two repetitions if you can maintain good technique.
Week 3
Increase the weight slightly while completing the same number of repetitions.
Week 4
Reduce your weights by about 25% to allow your body to recover before moving into the 4-Day Gym Program.
Gym Confidence Tips 💛
- It's okay to ask a gym staff member how to adjust a machine.
- Wipe down equipment after you use it.
- Bring a water bottle and a small towel.
- Don't compare yourself to anyone else in the gym. Everyone's journey is different.
- Focus on becoming stronger—not perfect.
Coach Trish's Corner 💛
Walking into a gym for the first time takes courage, and you've already done the hardest part by showing up. Remember, confidence doesn't come before action—it grows because of it. Trust the process, celebrate every workout, and know that every rep is bringing you one step closer to a stronger, healthier, more confident you.
Feel Better. Move Better. Be Better.
Movement is Medicine.