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6 Week Beginner's Multi-Gym Workout Plan
A multi-gym is a great addition to your home gym. It's the perfect choice for a beginner, enabling you to complete a series of different exercises that target different parts of the body. We've put together a 6-week beginner's multi gym workout plan for those who are just getting started with their new home gym equipment.
Want to move fast? Jump to the right section below.
- Exercises You Can Do with Your Multi-Gym
- About your Multi-Gym Workouts
- 6 Week Beginners Multi-Gym Workout
- The Video Workout
Exercises You Can Do with Your Multi-Gym
- Seated row
- Lat pulldown
- Leg curl
- Leg extension
- Chest press
- Shoulder press
- Outer & inner abductor
- Tricep pulldown
- Bicep curl
How to Record Your Progress
When you follow this workout plan, record your progress after each session. Your records should include:
- The exercise
- The number of reps and sets completed
- The time taken to complete each set
- The time to complete the full workout
- The weights you’re lifting
- The rest time you take during the workout
About Your Beginners Multi-Gym Workouts
Before starting this workout plan, we recommend practising the suggested exercises to get a feel for them and to determine which weights you should begin with. As a beginner, you should only use the weights that you feel comfortable lifting. If you’re unsure which weights are right for you, sample 1-2 sets with 8-12 repetitions beforehand. If you can easily lift two sets at 12 reps, go heavier. If you’re struggling, go lighter. If you find the weights slightly challenging, stick to them.
Once you've got into the swing of using your multi gym, you can aim to complete 3-4 workouts per week. If you have time, 30-45 minutes of cardio per day will also be beneficial.
Before you begin your multi gym workout, it’s important to warm up. This should involve dynamic stretching and around ten minutes of cardio. This will prepare your body for your workout and prevent injuries.
Now that you're prepared, let's get started!
6 Week Beginners Multi-Gym Workout
Weeks 1, 2 & 3
In your first three weeks of using your multi gym, complete three workouts. This will help you get into a routine without overdoing it and risking injuries. It’s very important to rest between workouts to help with recovery.
| Muscle Group | Exercise | Reps | Rest |
| Day One 10 Minute Cardio Warm Up | |||
| Chest | Chest Press Chest Flyes Tricep Dips Ab Crunches | 8-12 x3 8-12 x3 8-12 x3 8-12 x3 | 1 Minute 1 Minute 1 Minute 1 Minute |
| Triceps | Decline Press-Ups Tricep Push Downs Decline Press-Ups | 8-12 x2 8-12 x2 8-12 x2 | 1 Minute 1 Minute 1 Minute |
| 10 Minute Cardio Down | |||
| Day Two 10 Minute Cardio Warm Up | |||
| Back | Wide Lat Pull-Down Single Arm Row Seated Row | 8-12 x3 8-12 x3 8-12 x3 | 1 Minute 1 Minute 1 Minute |
| Biceps | Standing Bicep Curls Preacher Arm Curls | 8-12 x2 8-12 x2 | 1 Minute 1 Minute |
| Abs | Ab Crunches | 8-12 x1 | 1 Minute |
| 10 Minute Cardio Down | |||
| Day Three 10 Minute Cardio Warm Up | |||
| Legs | Seated Leg Extension Standing Leg Curls Bodyweight Lunges | 8-12 x2 8-12 x2 8-12 x2 | |
| Abs | Ab Crunches | 8-12 x1 | |
| Shoulders | Side Laterals Front Deltoid Raise | 8-12 x2 8-12 x2 | |
| 10 Minute Cardio Down |
Weeks 4, 5 & 6
Now that you've got into an exercise routine and have worked your target muscle groups, it’s time to increase your number of workout days to four per week. Don’t forget, you still need to rest in between.
| Muscle Group | Exercise | Reps | Rest |
| Day One 10 Minute Cardio Warm Up | |||
| Chest | Chest Press Pullovers Chest Flyers Decline Press-Ups Single-Arm Crossover | 8-12 x3 8-12 x3 8-12 x3 8-12 x3 8-12 x3 | 45 Seconds 45 Seconds 45 Seconds 45 Seconds 45 Seconds |
| Abs | Ab Crunches | 8-12 x1 | 45 Seconds |
| 10 Minute Cardio Down | |||
| Day Two 10 Minute Cardio Warm Up | |||
| Back | Wide Lat Pull-Down Seated Row Single Arm Row | 8-12 x3 8-12 x3 8-12 x3 | 45 Seconds 45 Seconds 45 Seconds |
| Biceps | Preacher Arm Curls Standing Bicep Curls | 8-12 x2 8-12 x2 | 45 Seconds 45 Seconds |
| Abs | Ab Crunches | 8-12 x1 | 45 Seconds |
| 10 Minute Cardio Down | |||
| Day Three 10 Minute Cardio Warm Up | |||
| Legs | Seated Leg Extension Outer Leg Kick Leg Curls Romanian Cable Deadlift Standing Calf Raises | 8-12 x3 8-12 x3 8-12 x3 8-12 x3 8-12 x3 | 45 Seconds 45 Seconds 45 Seconds 45 Seconds 45 Seconds |
| Abs | Ab Crunches | 8-12 x1 | 45 Seconds |
| 10 Minute Cardio Down | |||
| Day Four 10 Minute Cardio Warm Up | |||
| Shoulders | Front Deltoid Raise Cable Shrugs Lateral Raises | 8-12 x3 8-12 x3 8-12 x3 | 45 Seconds 45 Seconds 45 Seconds |
| Triceps | Tricep Push-Downs Tricep Dips | 8-12 x2 8-12 x2 | 45 Seconds 45 Seconds |
| Abs | Ab Crunches | 8-12 x1 | 45 Seconds |
| 10 Minute Cardio Down |
Download the Plan Here:
The Video Workout
Watch the full workout here:
Once the 6-week plan is complete, you can continue exercising on the multi gym four days per week, with a goal of increasing the weights.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.
Posted by:
Joshua Pearson - EQF Level 5: 'Fitness & Weight Loss', 'Sports & Exercise Nutrition'on:
31/12/2018
