FREE 4 week gym programme

Personal Trainer Cardiff

FREE 4 week gym programme

Do you want to start lifting weights at the gym but aren’t sure where to begin? Here are 3 full-body workouts to get you going. Do all three once a week (for example, on Monday, Wednesday and Friday), gradually upping the weights – as long as your form + technique stay on point. Over time, you’ll notice your strength and fitness progress, as well as noticeable changes in your health, physique and overall confidence.

Going to the gym with a plan can make all the difference. You don’t need to slog away on the cross trainer for hours. These workouts have been carefully put together by me to ensure you’re working all the necessary muscle groups both safely and effectively. Consistency is key with exercise, so follow this plan for 4 weeks and feel yourself improve.

Gym Workout 1

Gym Workout 2

Gym Workout 3


If you aren’t sure about some of the movements, either look them up on Youtube (there are tons of exercise videos on there) or get in touch with me and I’ll send you a demo!  

Please note: if an exercise is listing on its own (e.g. A1) this means you perform this exercise for the desired number of reps, rest and repeat. If two or three exercises are listed together (e.g. B1, B2), this means that you perform one exercise after each other, rest and repeat.

These sessions focus on improving your strength, mobility and overall fitness. Combined with good nutrition and consistency in sessions, you’ll see some fantastic results in 4 weeks time. Say goodbye to heading to the gym with no programme and slogging away on the cardio equipment. Start your weight training now and see what the fun is all about!

These sessions will take you about 45-60 minutes, so you can get in and get out in no time, having done a fantastic + effective workout in between!