Workout plans, ready to follow
Pick the number of days you can actually train, then follow a plan written session by session: the exercises, sets, reps and rest, how hard each set should feel, and when to add weight. Every exercise links to a page that shows how to do it.
Each weekly plan starts from one question: how many days a week will you really get to the gym? Two or three days suit full-body sessions, four suit an upper and lower split, and five or six days give each session a narrower job. The plans below follow that logic, and each one shows a beginner version and what changes as you get stronger.
Effort is written as reps in reserve: "stop with two reps left" means you could have done two more with good form. That keeps a plan usable whatever you lift today. Weight goes up when you reach the top of the rep range on every set, not before.
These are general coaching plans, not medical advice. If an exercise hurts, stop it and get it checked by a doctor or physiotherapist rather than pushing through. A coach can fit any of them to your body, history and schedule.
Weekly plans
Ordered by days a week. Each plan lists every session in full.
- Two days a week at the gym: a full-body plan that makes both count2 days a week · Beginner, Intermediate
- A three-day gym plan: two full-body sessions, alternated3 days a week · Beginner, Intermediate
- Four gym days a week: two upper sessions, two lower, heavy and volume4 days a week · Intermediate
- Five training days: two heavier sessions, three volume sessions, two rest days5 days a week · Intermediate, Advanced
- Six days a week in the gym: who it suits, the six sessions and how to recover6 days a week · Intermediate, Advanced
Plans for a goal or a situation
Built around a race, a goal, the equipment you have or the time you have, rather than a number of days.
- Four days for muscle size: every session and every set count4 days a week · Intermediate
- From base to race day: a HYROX plan, written week by week4 days a week · Beginner, Intermediate
- Three days on machines and cables: a first gym plan3 days a week · Beginner
- Three full-body days for women starting in the gym3 days a week · Beginner
- Training in a hotel gym with light dumbbells and a benchBeginner, Intermediate
Single sessions
One workout for today, when you already know the split you follow and want the session laid out.
- An upper-body session with one pull for every pushBeginner, Intermediate
- Back and biceps day: rows and pulldowns first, curls to finishBeginner, Intermediate
- Chest and triceps day: presses first, arms afterBeginner, Intermediate
- Leg day, set out in order: squat, hinge, one leg, then calvesBeginner, Intermediate
- Short on time: three full-body gym sessions that fitBeginner, Intermediate
Which plan fits your week
A starting point, not a rule. If your weeks are unpredictable, choose the plan with fewer days: a plan you complete beats a bigger one you keep missing.
| Days you can train | Usual structure | Suits |
|---|---|---|
| 2 days a week | Two full-body sessions | Busy weeks, a first plan, or training alongside sport |
| 3 days a week | Three full-body sessions | Most beginners, and anyone wanting steady progress |
| 4 days a week | Upper body and lower body, twice each | People with a year or so of regular training |
| 5 days a week | Upper and lower days plus push, pull and legs | Experienced lifters with time to recover |
| 6 days a week | Push, pull and legs, twice each | Experienced lifters who sleep and eat well |
Build or adjust your own plan
The plans here are fixed. If you want one built around your goal, days and equipment, these tools do it, and each plan page links the one that matches it.
How to do each exercise
Every exercise in a plan links to its page in the exercise library: the set-up, how to do a rep, the common mistakes and the alternatives when a machine is busy.
Questions, answered.
How many days a week should I go to the gym?
The World Health Organization advises adults to do muscle-strengthening activity on at least two days a week, alongside regular aerobic activity. For most people starting out, two or three full-body sessions are enough to make steady progress. Add a day only when you are recovering well and can keep it up for months.
Is a full-body plan or a split better?
Neither is better on its own. Full-body sessions train each muscle two or three times a week with fewer days in the gym, which suits most beginners. Splits such as upper and lower spread the same work over more days, so each session is shorter or more focused. Choose the one that matches the days you can train.
How long should I follow a plan before changing it?
Usually eight to twelve weeks, as long as your weights or reps are still going up. Change exercises when progress stalls for two or three weeks in a row or a movement stops feeling right, not because a plan feels familiar.
Can I follow these plans in a women-only section?
Yes. RPM has a Mixed section and a women-only Ladies section. Ask on your free guided tour which equipment each section has, and a coach can swap any exercise a plan needs for one that is on hand.
Do I need a personal trainer to follow a plan?
No, but a few coached sessions at the start help you learn the exercises and choose starting weights. Many people then train on their own and book a coach every few weeks to check technique and update the plan.
Visit RPM Gym in Al Manhal
RPM Gym has one branch, on Level 4 of AD HUB Sports Complex in Al Manhal, Abu Dhabi. Book a free guided tour or message the team on WhatsApp before you come.
- Address
- AD HUB Sports Complex, Level 4, Al Manhal, Abu Dhabi, UAE
- Opening hours
- Saturday to Thursday: 06:00–23:00Friday: 09:00–22:00
- Parking
- Free on-site parking at AD HUB Sports Complex, then the lift to Level 4.
- Phone and WhatsApp
- +971 50 506 7361
Want a coach to fit a plan to you?
Book a free guided tour and ask about personal training, or message the team on WhatsApp.