Beginner Gym Strength — Day One

Your first day back in the gym: five movements, light load, clean technique.

Difficulty

Beginner

Time

45 minutes

Equipment

Barbell, Rack, Bench

Focus

Strength • Lower Body • Upper Body

Example template workout. Leave two reps in reserve on every set for the first two weeks. This is general information, not medical advice — talk to a doctor before starting a new training program.