Free Gym Plan

For All Fitness levels

Looking to start training but not sure where to begin? REP66 has you covered. We’ve created a complimentary workout plan, designed for a broad range of people who attend a commercial gym, such as Revo fitness, Crunch fitness, Fitness first, Goodlife, Jetts fitness, Anytime fitness, Snap fitness, Derrimut gym, Nitro gym, Better you fitness and many more… most commercial gyms have pretty common equipment so this plan will work and if not, small tweaks will have you sorted.

The program is structured around a programming system I often follow, therefore pretty adaptable. The plan is built on solid training fundamentals, designed to help you build strength, muscle size (hypertrophy), improve fitness, and give you structure. So eliminate wasting time or guessing what to do next.

The free gym plan is for those with access to a good gym and with a learning/ can do attitude.

What to expect:

  • Exercise selection, Sets, Reps, Rest and Tempo guides

  • Balanced training splits

  • Video demonstrations with written set up cues

Not every plan clicks perfectly on day one and that’s okay. Sometimes it can take 1 or 2 practice weeks before finding your groove, that’s actually very normal, even for very experienced lifters. However, if you ever feel unsure or want expert guidance, you’re welcome to book a free 20-minute discovery call. We’ll chat about your training goals and explore whether online coaching is the right step for you.

I work with clients across Australia, providing tailored support to help you train with purpose and clarity.

2 Day Gym Plan:

This plan is 2 variations of a full body resistance training workout - ideally performed with adequate rest in-between session 1 and 2. For example, session 1 on Monday and session 2 on Thurdsay. But you can adapt it to your schedule.

Session 1:

Warm up:

It’s importnt to warm up! So choose a cardio machine that is most enjoyable and pain free. If you’re a begginer aim for 5-10 minutes but ideally you should try for 10-20 minutes over the coming weeks. As an experienced coach I believe 20 minutes is a very good amount of stimulus on the heart and lungs to really so big improvements. And it’s common debate to say not to do cardio before weights in fear of the performance declining on weights. But I’ve seen first hand countless times the oposite. If I train hard with weights, the cardio is rubbish or neglected entirely. A good warm up prepares my body better and improves exercise capacity as fitness improves. Having a profound ripple effect.

Resistance Training:

Goblet Squat: 2-4 sets x 8-20 repititions & 90 seconds rest - Tempo 2.1.2

Goblet Squat Setup:

Hold dumbbell close to chest, elbows under.
Feet shoulder-width, slight toe flare.
Brace core, squat down with upright torso.
Elbows inside knees at depth.
Drive through heels, keep chest tall.

Choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain you can try an isometric variation. From there, over the following weeks, build your capacity and work on stretching and mobility to improve your squat. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 90 seconds between sets for this.

DB Bench Press: 2-4 sets x 8-20 repititions & 90 seconds rest - Tempo 2.1.2

DB Bench Press Setup:

Dumbbell Flat Bench Press Setup:
Lie flat on bench, feet planted, dumbbells at chest level.
Palms overhand orientationn, elbows at ~45° angle.
Press up until arms are straight but not locked.
Lower with control to chest level.
Keep core engaged and shoulders stable throughout.

Choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain you can try an isometric variation. From there, over the following weeks, build your capacity and work on stretching and mobility to improve the movement. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 90 seconds between sets for this.

Single arm DB row: 2-4 sets x 8-20 repititions & 90 seconds rest - Tempo 2.1.2

Single Arm DB Row Setup:

One knee and hand on bench, flat back.
Grip dumbbell, pull elbow back toward hip.
Squeeze lats, avoid twisting torso.
Control down, full stretch at bottom.
Keep neck neutral, core engaged.

Choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain you can try an isometric variation. From there, over the following weeks, build your capacity and work on stretching and mobility to improve the movement. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 90 seconds between sets for this.

Rope Tricep Extensions: 2-3 sets x 15-30 repititions & 60 seconds rest - Tempo 2.1.2

Rope Tricep Extensions Setup:

Elbows tucked, rope gripped with neutral wrists.
Push down, split rope at bottom.
Squeeze triceps, avoid swinging.
Control on the way up.
Keep shoulders down and back, core tight.

Choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain you can try an isometric variation. From there, over the following weeks, build your capacity and work on stretching and mobility to improve the movement. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 60 seconds between sets for this.

Incline DB Bicep Curls: 2-3 sets x 15-30 repititions & 60 seconds rest - Tempo 2.1.2

Incline DB Bicep Curls Setup:

Sit on incline bench, arms hanging straight down.
Palms face forward, shoulders back, chest up.
Curl dumbbells up without swinging.
Squeeze biceps at the top, keep elbows tucked.
Lower with control, full stretch at bottom.

Choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain you can try an isometric variation. From there, over the following weeks, build your capacity and work on stretching and mobility to improve the movement. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 60 seconds between sets for this.

Dead Bug: 2-3 sets x 5-30 repititions & 90 seconds rest - Tempo 2.1.2

Dead Bug Setup:

Lie on your back with arms extended toward the ceiling, Bend knees to 90 degrees with shins parallel to the floor, Brace your core and press lower back gently into the floor, Lower opposite arm and leg toward the ground while keeping core engaged, Return to start and repeat on the other side

This is a body weight exercise however, you could hold a light DB in your hands, if so, choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain you can try an isometric variation. From there, over the following weeks, build your capacity and work on stretching and mobility to improve the movement. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 90 seconds between sets for this.

Session 2:

Warm up:

It’s importnt to warm up! So choose a cardio machine that is most enjoyable and pain free. If you’re a begginer aim for 5-10 minutes but ideally you should try for 10-20 minutes over the coming weeks. As an experienced coach I believe 20 minutes is a very good amount of stimulus on the heart and lungs to really so big improvements. And it’s common debate to say not to do cardio before weights in fear of the performance declining on weights. But I’ve seen first hand countless times the oposite. If I train hard with weights, the cardio is rubbish or neglected entirely. A good warm up prepares my body better and improves exercise capacity as fitness improves. Having a profound ripple effect.

Resistance Training:

Conventional Deadlift: 3-4 sets x 8-15 repititions & 90-120 seconds rest - Tempo 2.1.2

Conventional Deadlift Setup:

Feet hip-width, bar over midfoot.
Grip just outside feet, back flat.
Hinge at hips, brace core, chest up.
Drive through entire foot, stand fully.
Control down, keep bar close to body.

This exercise is very important to perform correctly for spine health and injury prevention, only perform this exercise if you are competent, you could hold a broomstick to learn the movement and progress slowly, if the back is rounding, find an alternative, or reach out if you don’t know an alternative, choose a weight that enables you to have full control of the movement. If you are getting pain in any joints, then find a range of motion that is pain free. If you are still getting pain, find an alternative. From there, over the following weeks, build your capacity and work on stretching and mobility to improve the movement. You can increase the reps or weight or time. Usually 1 of these factors at a time for longevity. You can rest about 90-120 seconds between sets for this.

More coming soon: this plan is under construction. You can do sessoin 1 twice per week until this is ready, no problem.