7-Day Gym Plan: Full Body Beginner (Fillable PDF)

New to the gym? Three simple full-body sessions a week, two easy walking days and two rest days – with a fillable 8-week schedule and log so you can repeat the same plan and see your progress.

• 7-day plan: Full Body A · walk · Full Body B · rest · Full Body A · walk/mobility · rest
• 2 workouts with sets, reps, rest times and a form cue for every exercise
• My 8-week schedule: the suggested workout is pre-filled for each day – change it, add the time and tick it off
• 8-week log for every workout: write your best set each week and watch the numbers go up
• Week at a glance, progress check (start · week 4 · week 8) and notes

No printer needed: open the PDF in a free app that supports forms – Adobe Acrobat Reader, Apple Files/Books on iPhone and iPad, or a desktop browser – and tap any box to type or tick. Your entries are saved in the file. You can also print it.

Format: fillable PDF, A4. Instant download after purchase – nothing is shipped.

General information and motivation only – not medical or personal training advice. Check with a doctor or qualified coach before starting a new training plan, and stop any exercise that hurts.