Looking for a program to follow when coming to the gym can be a workout in itself, so let’s try to make it easier to pick the perfect program for you.
There are two main programs, full body and split programs. As the name suggests, a full body workout targets all the major muscles in the body. This type of program is good for people who can come to the gym 1–3 times per week, as muscles need to be stimulated at least twice per week to see any significant progress.
Remember that technique is much more important than how much weight you are lifting. So if you are worried you may be doing something wrong, feel free to ask a member of staff about setting up a complimentary personal training session.
Full Body Workout
| Exercise | Major Muscles being worked | Sets | Repetitions | Rest Time (seconds) |
| Squat | Glutes/Quads | 3 | 8–10 | 90–120 |
| Dumbbell Bench Press | Pectoral | 3 | 8–10 | 90–120 |
| Lat Pulldown | Latissimus Dorsi | 3 | 8–10 | 90–120 |
| Hamstring Curl | Hamstrings | 3 | 8–10 | 90–120 |
| Dumbbell Shoulder Press | Deltoids | 3 | 8–10 | 90–120 |
| Seated Row | Trapezius/Latissimus Dorsi | 3 | 8–10 | 90–120 |
Lower Body Workout
| Exercise | Major Muscles being worked | Sets | Repetitions | Rest Time (seconds) |
| Deadlift | Glutes/Hamstrings | 3 | 8–10 | 90–120 |
| Leg Press | Quads | 3 | 8–10 | 90–120 |
| Hamstring Curl | Hamstring | 3 | 8–10 | 90–120 |
| Leg Extensions | Quads | 3 | 8–10 | 90–120 |
| Dumbbell Step Ups | Quads/Glutes | 3 | 8–10 | 90–120 |
| Calf Raises | Calves | 3 | 8–10 | 90–120 |
