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REST UP
Your Personal

GYM GUIDE

3–4 Days/Week  ·  Beginner Friendly  ·  Full Body Results
Tap ✓ on each exercise to track progress
⚠ Your Personal Reminder Upper back & neck stiffness noted. Tips are marked throughout every exercise. Never shrug or tense your traps mid-set.
SUGGESTED WEEKLY SCHEDULE
MPush
TRest
WPull
TRest
FLegs
SRest
SRest
🔥
Push Day
Chest · Shoulders · Triceps  ·  ~45–55 min
🏃 Cardio Warm-Up — 10–12 min
OPT A
Treadmill Walk/JogBrisk walk (3.5 mph) → light jog (5 mph) last 5 min.
OPT B
Stationary BikeEasy resistance, moderate pace. No back pressure.
💪 Strength & Calisthenics
🔥 PUSH DAY DONE!
Rest, recover, and come back stronger.
Push-Ups (Calisthenics)
3 Sets8–12 Reps
▾
CHESTTRICEPSSHOULDERS
How To Do It
  • Hands slightly wider than shoulder-width, arms straight, body in a plank.
  • Keep your body in a straight line — no sagging hips or raised butt.
  • Lower chest to an inch from the floor, elbows at ~45°. Press back up.
  • Can't do 8? Start on your knees. Build from there — no shame.
Head neutral throughout. Don't tuck chin or look up — imagine a glass of water on the back of your head.
Dumbbell Chest Press
3 Sets10–12 Reps
▾
CHEST
How To Do It
  • Lie on flat bench, feet flat on the floor. Dumbbells at chest level, elbows at ~45°.
  • Press both dumbbells up until arms are fully extended above chest.
  • Slowly lower back to chest level. Control the descent — don't let it drop.
Rest your entire head on the bench. Don't lift your neck to look at the weights.
Dumbbell Shoulder Press
3 Sets10 Reps
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DELTOIDS
How To Do It
  • Sit on a bench with back support set upright. Dumbbells at ear level.
  • Press both dumbbells up until arms are nearly fully extended.
  • Slowly lower back to ear/jaw height. Core tight, back against bench.
Press straight up — don't tilt your head back. Keep chin level throughout the movement.
Tricep Pushdowns (Cable)
3 Sets12–15 Reps
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TRICEPS
How To Do It
  • Set cable high with rope or bar. Stand facing machine, elbows tucked at sides at 90°.
  • Push attachment down until arms fully extended. Squeeze triceps at bottom.
  • Slowly return to start — resist the weight on the way back up.
Keep shoulders down and relaxed — don't shrug into the movement. Stand tall throughout.
Plank Hold (Core)
3 Sets20–40 sec
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CORE / ABS
How To Do It
  • Forearms and toes on floor. Elbows under shoulders.
  • Straight line from head to heels — no raised butt, no sag.
  • Breathe steadily. Brace abs like you're about to take a punch. Hold, rest, repeat.
Look at the floor a foot in front of you — keeps your neck neutral. Don't lift your head up.
🔄 Can't Find the Equipment?
🔄
Push Day Alternates
3 substitute exercises if equipment is taken
▾
SWAP
Machine Chest Press
Replaces: DB Chest Press · 3×10–12
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  • Find the chest press machine. Adjust seat so handles are at mid-chest height.
  • Grip handles, plant feet, press forward until arms are nearly straight.
  • Slowly return to start. Same muscle worked — more stability than dumbbells, great if bench is taken.
SWAP
Cable Chest Fly
Replaces: DB Chest Press · 3×12–15
▾
  • Set both cables to chest height. Stand between them, one foot forward for balance.
  • Grab both handles with slight bend in elbows. Pull them together in front of your chest in a wide arc.
  • Squeeze at center, slowly open back out. Keep tension the whole time.
SWAP
Lateral Raises (DB)
Replaces: Shoulder Press · 3×12–15
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  • Hold light dumbbells at your sides with a slight bend in your elbows.
  • Raise both arms out to the sides until they reach shoulder height — like making a T shape.
  • Slowly lower. Go lighter than you think — these burn fast. No momentum or swinging.
ONE SET AT A TIME. THAT'S ALL.
You don't have to be perfect. You just have to show up.
💪
Pull Day
Back · Biceps · Core  ·  ~45–55 min
🏃 Cardio Warm-Up — 10–12 min
OPT A
Rowing MachineLight resistance. Opens the back, full-body warm-up. Tall posture.
OPT B
EllipticalArms and legs together, light effort. Good back mobilizer.
💪 Strength & Calisthenics
💪 PULL DAY DONE!
Your back will thank you later. Rest up.
Lat Pulldown (Cable)
3 Sets10–12 Reps
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LATSLATS
How To Do It
  • Sit at lat pulldown, thighs under pad. Grip bar just wider than shoulder-width.
  • Lean back slightly (~10°). Pull bar to upper chest, driving elbows down.
  • Slowly let the bar rise, feeling the stretch in your lats (sides of back).
Always pull to your upper chest — never behind your head. This protects your neck and shoulder joints.
Seated Cable Row
3 Sets10–12 Reps
▾
UPPER BACK
How To Do It
  • Sit at row machine, feet on platform, knees slightly bent. Sit tall with natural arch.
  • Pull handle into your stomach, squeezing shoulder blades together at the end.
  • Slowly return to full extension. Don't let your back round forward.
Chest up, shoulders BACK throughout. Don't let upper back round or your neck jut forward.
Assisted Pull-Ups or Dead Hangs
3 Sets5–8 Reps / 20 sec
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LATS
How To Do It
  • Use assisted pull-up machine — set counterweight so you can do 5–8 reps.
  • No machine? Just hang from the bar for 20 seconds. Builds grip, decompresses spine.
  • Pull-ups: chin clears the bar, then slowly lower down. Goal: less counterweight each week.
Dead hangs actually relieve neck and upper back tension. Let gravity decompress your spine — relax shoulders fully.
Dumbbell Bicep Curls
3 Sets12 Reps each
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BICEPBICEP
How To Do It
  • Stand or sit. Palms facing forward, dumbbells at your sides.
  • Curl up toward shoulders — elbows stay at your sides. No swinging.
  • Squeeze at the top, then slowly lower. Control the way down.
Keep shoulders relaxed and still. If you're swinging your body, the weight is too heavy — go lighter.
Dead Bug (Core)
3 Sets8 Reps each side
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DEEP CORE
How To Do It
  • Lie on back, arms pointing up toward ceiling, knees bent at 90° and lifted.
  • Press lower back into the floor and keep it there throughout the entire set.
  • Lower right arm overhead AND left leg toward floor — don't let them touch down.
  • Bring back up. Switch sides. That's 1 rep.
Head stays flat on the floor the whole time. Zero spinal compression — one of the best exercises for neck and back issues.
🔄 Can't Find the Equipment?
🔄
Pull Day Alternates
3 substitute exercises if equipment is taken
▾
SWAP
Single-Arm DB Row
Replaces: Seated Cable Row · 3×10 each
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  • Place one knee and hand on a flat bench. Hold a dumbbell in the other hand.
  • Pull the dumbbell up toward your hip, driving the elbow back. Torso parallel to floor.
  • Lower slowly. Complete all reps on one side, then switch. Great if cable machines are occupied.
SWAP
Machine Row
Replaces: Seated Cable Row · 3×12
▾
  • Find the seated row machine (chest-supported or upright). Adjust seat so handles sit at mid-chest.
  • Pull handles toward your torso, squeezing shoulder blades at the end of each rep.
  • Easier to set up than cable machines and equally effective — great beginner alternative.
SWAP
Band Pull-Aparts
Replaces: Pull-Ups (no bar available) · 3×15
▾
  • Hold a resistance band at chest height, hands shoulder-width apart.
  • Pull both ends apart until the band touches your chest — spread your arms wide.
  • Squeeze shoulder blades at the end. Excellent for upper back and rear shoulders — great for neck/back stiffness relief.
PROGRESS, NOT PERFECTION.
Every rep is a vote for the person you're becoming.
🦵
Legs Day
Quads · Hamstrings · Glutes · Calves  ·  ~50–60 min
🏃 Cardio Warm-Up — 10 min
OPT A
Stationary BikeLow resistance. Warms up knees and hips before squats. Ideal for leg day.
OPT B
Incline Treadmill WalkIncline 4–6, brisk pace. Activates glutes and hamstrings perfectly.
💪 Strength & Calisthenics
🦵 LEG DAY DONE!
Walk proud — even if it's slowly tomorrow.
Goblet Squat (Dumbbell)
3 Sets12 Reps
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QUADSQUADS
How To Do It
  • Hold one dumbbell vertically at your chest with both hands — like holding a goblet.
  • Feet shoulder-width, toes slightly turned out. Chest up, eyes forward.
  • Squat down — knees track over toes, weight in heels. Thighs parallel to floor if possible.
  • Drive back up through your heels.
Eyes forward throughout — this naturally protects your upper back. Don't look down at your feet.
Romanian Deadlift (Dumbbells)
3 Sets10 Reps
▾
HAMSTRINGS
How To Do It
  • Hold dumbbells in front of thighs. Stand tall, soft bend in knees.
  • Hinge at your hips — push your butt backward as you lower the dumbbells along your legs.
  • Lower until you feel a stretch in hamstrings (usually mid-shin). Drive hips forward to stand.
  • Squeeze glutes hard at the top of each rep.
Spine neutral throughout — no rounding. Your neck is part of your spine. Chest up, neutral head position.
Bodyweight Lunges
3 Sets10 each leg
▾
QUADSGLUTES
How To Do It
  • Stand tall. Step forward about 2–2.5 feet with one foot.
  • Lower back knee toward the floor — stop just before it touches.
  • Front knee stays over ankle, not past toes. Push through front heel to stand. Alternate legs.
Keep torso upright — don't lean forward. Upright posture removes tension from your upper back and neck.
Leg Press (Machine)
3 Sets12–15 Reps
▾
QUADS / GLUTES
How To Do It
  • Sit in leg press, back flat against pad. Feet shoulder-width on platform.
  • Lower platform by bending knees. Stop before lower back lifts off the seat.
  • Press back to almost full extension. Don't lock out knees at the top.
Keep head against headrest — don't lift your neck. Look straight at the platform throughout.
Calf Raises
3 Sets15–20 Reps
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CALVES
How To Do It
  • Stand feet shoulder-width, or use calf raise machine or step edge.
  • Rise onto balls of feet as high as possible. Hold a second at top.
  • Slowly lower — go slow on the way down for max benefit. Use a step for extra range.
🔄 Can't Find the Equipment?
🔄
Legs Day Alternates
3 substitute exercises if equipment is taken
▾
SWAP
Sumo Squat (DB)
Replaces: Goblet Squat · 3×12
▾
  • Feet wider than shoulder-width, toes pointed out at 45°. Hold one dumbbell at your chest.
  • Squat straight down — chest up, knees pushing outward over toes.
  • Great for inner thighs and glutes. Same movement pattern, different stance width.
SWAP
Hip Thrusts (DB or BW)
Replaces: Leg Press · 3×15
▾
  • Sit on the floor with your upper back against a bench edge. Dumbbell on hips if using weight.
  • Plant feet flat and hip-width apart. Drive hips up until body forms a straight line from knees to shoulders.
  • Squeeze glutes hard at the top. Lower with control. Excellent glute builder — no machine needed.
SWAP
Step-Ups (Bench or Box)
Replaces: Lunges · 3×10 each
▾
  • Find a bench or plyo box. Step up with one foot, pressing through that heel to bring body up.
  • Step back down one foot at a time. Alternate leading leg each rep or complete all reps one side first.
  • Add dumbbells once bodyweight feels easy. Easier on the knees than lunges for many beginners.
LEG DAY. DONE RIGHT.
Strong legs carry you further than motivation ever will.
😴
REST & RECOVERY DAY

Rest days are where gains actually happen. Your muscles repair and grow during recovery — this day matters as much as the workout.

💧
Hydrate All DayAim for half your bodyweight in ounces. 180 lbs → 90 oz minimum.
🧘
Neck & Upper Back Relief5 slow neck rolls each direction. Chin tucks (chin back, hold 5 sec). Shoulder rolls. Just 5 minutes daily.
🚶
Active Recovery Walk20–30 min gentle walk keeps blood flowing. Speeds recovery without taxing your muscles.
🥩
Eat Enough Protein~0.7–1g per pound of bodyweight. Chicken, eggs, Greek yogurt, cottage cheese all count.
😴
Sleep Is Your #1 Tool7–9 hours. More important than any supplement. Muscle actually grows while you sleep.
📅
Missed a Day? Just Resume.Life happens. A missed day is not a failed week. Your only job is to show up to the next scheduled session. That's it.
REST IS PART OF THE WORK.
The greats don't skip rest days. They earn them.