Never know what to do when you work out? Start here.
Get a free 1-week beginner plan: 3 simple full-body workouts, at home or in the gym, with exact sets, reps, rest and form cues. Everyone starts somewhere.
How it works
- 1
Get the plan
Pick home or gym, enter your email, and your 1-week starter plan lands in your inbox.
- 2
Follow 3 days
Three full-body workouts: bodyweight moves at home, or machines and dumbbells at the gym. Every move has simple form cues.
- 3
Build the habit
Short weekly emails help you keep going. Week 2 starts easier than you think.
Sample day: Full Body A (gym version)
Warm up first: 5 minutes on a bike or treadmill, then 10 bodyweight squats and 10 arm circles.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Leg press machine | 3 x 10 | 90 sec |
| Chest press machine | 3 x 10 | 90 sec |
| Seated cable row | 3 x 10 | 90 sec |
| Dumbbell Romanian deadlift | 2 x 10 | 90 sec |
| Plank | 2 x 20-30 sec | 60 sec |
Pick a weight you could lift about 2-3 more times at the end of each set. Training at home? The bodyweight plan swaps in chair squats, incline push-ups and floor exercises, each with easier and harder versions.
FAQ
I've never worked out before. Is this for me?
Yes. First Rep Fitness is built for total beginners. Choose bodyweight only (at home, no equipment) or gym access (simple machines and dumbbells). Every exercise includes form cues, sets, reps and rest times.
How many days a week should a beginner work out?
Three full-body days per week with a rest day between each (for example Monday, Wednesday, Friday) is a proven starting point.
Is the starter plan really free?
Yes. Enter your email and we send the 1-week starter plan as a PDF. No credit card needed.
What is the paid plan?
Coming soon: a weekly AI-built plan for about $9/month that adjusts to your goals, schedule, equipment and check-ins.
Do I need a personal trainer?
Not to get started. A clear plan with good form, using your bodyweight or light weights, is enough for most healthy beginners. Check with a doctor first if you have any health conditions.
Paid plan coming soon
A new AI-built plan every week, adjusted to your progress and equipment (home or gym), for about $9/month. Join the waitlist for early-bird pricing.