Gym Workout Guide

Gym etiquette makes the gym a better place for everyone. Follow these rules and you'll be respected and welcomed in any gym.

• Re-rack your weights — always put equipment back where it belongs
• Wipe down equipment after use with the provided spray and paper towels
• Share equipment during busy hours — offer to let others "work in" between your sets
• Keep phone calls outside; music through headphones only
• Don't hog multiple pieces of equipment during peak hours
• Ask before working in — always, even if someone looks finished
• Keep advice to yourself unless asked; everyone has their own program
• Wear appropriate clothing and deodorant — basic hygiene matters

Both machines and free weights have their place. Understanding when to use each maximizes your results.

• Free weights (barbells, dumbbells) – Recruit stabilizer muscles, more functional, higher skill ceiling
• Machines – Better for isolation, safer for beginners learning movement patterns, easy to load
• Cables – Versatile; constant tension throughout movement range
• Barbells – Best for progressive overload on big lifts (squat, bench, deadlift, OHP)
• Dumbbells – Greater range of motion than barbells; good for unilateral work
• For beginners: start with machines, progressively move to free weights
• For gains: prioritize compound free weight movements, use machines as accessories

Ideal for beginners and intermediates training 3 days per week. Each session hits all major muscle groups.

• Day 1: Barbell Squat 4×6, Bench Press 4×6, Barbell Row 4×6, Overhead Press 3×8
• Day 2: Romanian Deadlift 4×8, Incline DB Press 3×10, Lat Pulldown 3×10, DB Curl 3×12
• Day 3: Deadlift 3×5, Dips 3×10, Pull-ups 3×8, Leg Press 3×12, Face Pulls 3×15
• Rest 2–3 min between heavy compound sets, 60–90s for accessories
• Increase weight by 5 lbs on upper body, 10 lbs on lower body each week

For intermediate lifters ready to increase frequency and volume with a Push/Pull/Legs structure.

• Day 1 – Push: Bench Press 4×6, OHP 3×8, Incline DB Press 3×10, Lateral Raises 3×15, Tricep Pushdown 3×12
• Day 2 – Pull: Deadlift 3×5, Pull-ups 4×6, Cable Row 3×10, Face Pull 3×15, Barbell Curl 3×10
• Day 3 – Legs: Squat 4×6, Romanian DL 3×10, Leg Press 3×12, Leg Curl 3×12, Calf Raises 4×15
• Day 4 – Push (higher rep): OHP 4×10, DB Bench 3×12, Cable Flye 3×15, Skull Crushers 3×12
• Day 5 – Pull (higher rep): Barbell Row 4×10, DB Row 3×12, Lat Pulldown 3×12, Rear Delt Fly 3×15

What gets measured gets improved. Tracking workouts reveals patterns, keeps you accountable, and shows real progress over time.

• Log every session: exercise, sets, reps, weight, and how it felt (RPE)
• Take monthly progress photos in the same lighting and position
• Track body measurements: waist, hips, chest, arms — tape measures don't lie
• Test your 1-rep max on big lifts every 8–12 weeks
• Use a spreadsheet, notebook, or app (Strong, JEFIT, Hevy all work well)
• Review your log weekly — if weight hasn't moved in 2 weeks, change something