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 a Multi Gym
  2. How to record progress
  3. About the workouts
  4. 6 Week Beginners Multi Gym Workout
  5. The Video Workout

Exercises you can do with a Multi Gym

  • Seated row
  • Lat pulldown
  • Leg curl
  • Leg extension
  • Chest press
  • Shoulder press
  • Outer & inner abductor
  • Tricep pulldown
  • Bicep curl

How to record 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 the 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. In the case that the weights are slightly challenging for you, 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.

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.

Once your 6 week plan is complete, you can continue exercising on the multi gym four days per week, with a goal of increasing the weights.


Watch the full workout here!


Shop our Multi Gyms

Don't forget to shop our range of multi gyms, including our award-winning Inspire FTX Functional Trainer which won the 2021 Women's Running Award for Best in Category (Weight Training Equipment).


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.