Free routine template
Beginner workout plan that reminds you when each one is due
Three full-body sessions a week, one move learned properly, a walk on the days between, weights checked fortnightly.
- 6 routines
- 1 at a set time
- Reminders when they are due
First month at the gym
Days and times are the pack's own. Change any of them after you add it.
- Full-body sessionEvery Mon, Wed and Fri at 19:00Ten minutes on the bike or treadmill, then three sets of 8 to 12 of: leg press or goblet squat, chest press, seated row, dumbbell Romanian deadlift, and a plank. End each set with two reps left in the tank and write the weights down.
- Stretch after trainingEvery Mon, Wed and FriFive minutes after each session: hips, hamstrings, chest and back, 30 seconds each, slow breaths.
- Protein after trainingEvery Mon, Wed and FriA meal with protein within a couple of hours of the session: eggs, chicken rice with extra chicken, tofu, yoghurt.
- Walk on the days betweenEvery Tue and ThuThirty minutes at a brisk pace on the days without the gym. It helps recovery and keeps the habit of moving daily.
- Learn one move properlyOnce a weekPick one of the five moves, watch a demo, and ask the staff or a trainer to check your form once. Film a set and compare.
- Fortnightly weight checkEvery 14 daysLook back at two weeks of logged weights. Anything you did for 12 clean reps two sessions running goes up a step next time.
About this pack
For your first weeks in a gym. Three short full-body sessions, the same five moves each time, and a little more weight only when it gets easy.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find First month at the gym and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
A five-minute stretch each morning, a 15-minute walk, the stairs, a short home workout three times a week.
5 routinesTwo strength days, an easy run, runs joined to stations, a long easy day, mobility twice a week and a timed half-race every four weeks.
7 routinesThree lifts, two runs, one long walk, and ten minutes of stretches each night.
5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.