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Gym plan

Beginner Basic gym plan

A paid four-week beginner plan with a fixed six-day chest/triceps, back/biceps, and legs/shoulders split after the free gym orientation.

$9.994 weeksOne-time payment
Ready for the next step?

Create or use your free member account, then continue to Stripe-hosted checkout. No diet intake is required.

Choose this plan

One-time payment. No subscription or recurring charge.

Four-week training overview

A practical first month with a repeatable six-day gym schedule, simple equipment cues, and a paper log.

Chest and triceps Monday/Thursday, back and biceps Tuesday/Friday, and legs and shoulders Wednesday/Saturday. Sunday is recovery.

After purchase, the member library provides three separate split PDFs with the exercise instructions, sets, reps, rest guidance, and four-week progression.

Before you choose

What happens next

A free RookRep account is required so your confirmed purchase can appear in My Library.
Skip the diet intake; this gym plan is ready for checkout.
Checkout is hosted by Stripe. These are one-time purchases with no subscription or recurring charge.

After payment confirmation, open My Library to confirm the purchased track and download its protected PDF.

What is included
  • Six-day weekly schedule with Sunday recovery
  • Seven beginner-friendly movements per workout with equipment visuals and form cues
  • Four-week progression with sets, reps, and rest guidance
  • Twelve printable workout tracking sheets

Plan details

  • A four-week structure for returning to the gym or starting with the basics.
  • Simple guidance for choosing exercises and building a repeatable routine.
  • Chest and triceps Monday/Thursday; back and biceps Tuesday/Friday; legs and shoulders Wednesday/Saturday; Sunday recovery.
  • Equipment-specific visuals, plain-language form cues, and two working sets per exercise.
  • Four weekly progression steps and printable sheets for both occurrences of each workout template.
  • Practical progression prompts without promising a particular result.
A practical boundary

This is general education, not medical advice, a diagnosis, or a guarantee of fitness outcomes.

Member materials include a printable tracker for date, selected session, exercise, reps and load or machine setting when applicable, how the session felt, and next-step notes. Completion is not stored across devices.

Stop for pain, dizziness, or concerning symptoms and consult a qualified professional when needed.