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Day 1 Full Body (First Week)
A beginner-friendly first week at the gym: what to do each day, a Day 1 full-body workout, gym etiquette, and how to leave feeling successful — not crushed.
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Workout
Day 1 Full Body (First Week)
Full body
1.Goblet squat or leg press
Learn depth and bracing; rest 2 min
3 × 8–10
2.Machine or dumbbell press
Rest 90–120 sec
3 × 8–10
3.Seated row or chest-supported row
Pull elbows back; rest 90 sec
3 × 8–12
4.Romanian deadlift (light)
Hip hinge practice
2 × 8–10
5.Plank or dead bug
Or 8–10 slow reps for dead bugs
2 × 20–40 sec
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