A gym workout plan
you can walk in with.
The problem with a gym is not the equipment, it is knowing what to do with it. A gym workout plan should tell you which movements, how many sets, roughly what rep range, and what changes next month. This one does, free, in about a minute.
What a gym gives you that home does not
Load, in small increments. Adding two and a half kilos to a bar is the cleanest progression signal in training, and it is why gym training progresses so predictably. Machines also let you train close to failure with less technical risk when you are tired, which matters more than beginners expect.
Your split follows your week
Three days a week produces a different sensible structure than six. Phasebuilt asks how many days you can genuinely train and builds the split around that number, rather than handing you a six day bodybuilding split and suggesting you do your best.
The three phases on a gym floor
- Foundation, days 1 to 30
- Own the movement patterns and establish repeatable volume
- Build, days 31 to 60
- Increase productive volume and apply overload to the major muscle groups
- Perform, days 61 to 90
- Specialise weak areas and train closer to failure where it is safe
Record what you lift
Training without a log is a suggestion. Write down load and reps after each session. It takes twenty seconds and it is the entire difference between progressive overload and turning up.
Eating for what you are doing
The plan includes daily calorie and protein targets worked out from your measurements, and meals for your diet preference. If your goal is size, see building muscle. If it is fat loss, see losing fat.
If you are new to a gym floor
Start with the machine and dumbbell variations the plan gives you before chasing heavy barbell work, and treat the first month as practice. The beginner route is built for exactly this.
Get a gym plan matched to your days and your goal.
Build my free plan