A twice-a-week gym programme for beginners

Two full-body workouts a week is plenty for a beginner. The programme builds strength and leaves time for recovery.

You will need

• A gym membership
• A training log

Steps

1. Warm up

   Warm up lightly for 5–10 minutes.

2. Legs

3. Chest

4. Back

5. Posterior chain

6. Core

7. Progress gradually

The full guide with every step is for members. Try 7 days for €0.99.

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