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.

  1. Exercises You Can Do with Your Multi-Gym
  2. About your Multi-Gym Workouts
  3. 6 Week Beginners Multi-Gym Workout
  4. 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 GroupExerciseRepsRest
Day One
10 Minute Cardio Warm Up
ChestChest 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
TricepsDecline 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
BackWide Lat Pull-Down
Single Arm Row
Seated Row
8-12 x3
8-12 x3
8-12 x3
1 Minute
1 Minute
1 Minute
BicepsStanding Bicep Curls
Preacher Arm Curls
8-12 x2
8-12 x2
1 Minute
1 Minute
AbsAb Crunches8-12 x11 Minute
10 Minute Cardio Down
Day Three
10 Minute Cardio Warm Up
LegsSeated Leg Extension
Standing Leg Curls
Bodyweight Lunges
8-12 x2
8-12 x2
8-12 x2
AbsAb Crunches8-12 x1
ShouldersSide 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 GroupExerciseRepsRest
Day One
10 Minute Cardio Warm Up
ChestChest 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
AbsAb Crunches8-12 x145 Seconds
10 Minute Cardio Down
Day Two
10 Minute Cardio Warm Up
BackWide Lat Pull-Down
Seated Row
Single Arm Row
8-12 x3
8-12 x3
8-12 x3
45 Seconds
45 Seconds
45 Seconds
BicepsPreacher Arm Curls
Standing Bicep Curls
8-12 x2
8-12 x2
45 Seconds
45 Seconds
AbsAb Crunches8-12 x145 Seconds
10 Minute Cardio Down
Day Three
10 Minute Cardio Warm Up
LegsSeated 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
AbsAb Crunches8-12 x145 Seconds
10 Minute Cardio Down
Day Four
10 Minute Cardio Warm Up
ShouldersFront Deltoid Raise
Cable Shrugs
Lateral Raises
8-12 x3
8-12 x3
8-12 x3
45 Seconds
45 Seconds
45 Seconds
TricepsTricep Push-Downs
Tricep Dips
8-12 x2
8-12 x2
45 Seconds
45 Seconds
AbsAb Crunches8-12 x145 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.


man doing lunges

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.