A workout app that stays out of your workout

Workout programs you can follow this week

Trynema is built around a simple training session: know what to do, log it fast, and keep the next target where you can see it. These programs are written so you can follow them with a notebook today. Less tapping. More lifting.

Line drawing of a rack, a bench, and dumbbells on a dark background with purple light.

How to choose

Pick from the schedule you can keep, not the plan that looks the most serious. A shorter week you repeat will beat a longer one you reorganize every Monday.

Which workout program to start with
Your situation	Start here
New to the gym, about 3 days a week	Beginner gym workout plan
Only 2 days, and you want the whole body each time	2-day full body workout
3 days, and you already know the basic lifts	3-day full body workout
3 days, and you prefer one focus per session	3-day push, pull, legs workout
4 days, with more work for upper and lower	4-day upper/lower workout
5 days, without adding a sixth day	5-day push, pull, legs, upper, and lower workout
Dumbbells only, at home or in a gym	Dumbbell-only workout plan

The programs

Beginner gym workout plan

Days: 3 days
Level: New to the gym
Goal: Learn the gym and build a habit
Equipment: Machines, cables, and dumbbells

Learn the room, practice the basic patterns, and leave with the session done.

2-day full body workout

Days: 2 days
Level: Beginner to intermediate
Goal: Train the whole body on two days
Equipment: Barbell, bench, and cables or dumbbells

Cover squat, hinge, press, and pull when the week only has two gym days.

3-day full body workout

Days: 3 days
Level: Beginner to intermediate
Goal: Practice the main lifts three times a week
Equipment: Barbell, bench, and a cable stack

Practice the main lifts three times a week, with a different mix on each day.

3-day push, pull, legs workout

Days: 3 days
Level: Beginner to intermediate
Goal: Give each movement pattern its own day
Equipment: Barbell, bench, and cables

One pressing day, one pulling day, and one lower-body day each week.

4-day upper/lower workout

Days: 4 days
Level: Intermediate
Goal: Raise upper and lower volume across four days
Equipment: Barbell, bench, and cables

Two upper days and two lower days, with a different emphasis each time.

5-day push, pull, legs, upper, and lower workout

Days: 5 days
Level: Intermediate
Goal: Train five days with a second pass at each area
Equipment: Barbell, bench, and cables

Five days: a push, pull, and legs trio, then a second upper and lower.

Dumbbell-only workout plan

Days: 3 days
Level: Beginner to intermediate
Goal: Train without a barbell or cable stack
Equipment: Dumbbells and a bench

Three full-body days with dumbbells, a bench, and no barbell required.

How these plans are meant to be used

Each program lists the exercises, the working sets, a rep range, and a rest time. Start with a weight that lets you finish the sets with your form still steady. When every set reaches the top of the range, add a little weight next time. The program page explains the swaps and what to do when you are tired.

The plans are templates, not a personal assessment. Change a lift if the equipment is missing or a movement does not agree with you, and keep the rest of the session.

A note before you train

These plans are general templates for healthy adults who are able to exercise. They are not medical advice, a diagnosis, or a promise of a particular result. If you have pain, an injury, a heart condition, or you are returning after illness, talk with a qualified clinician or coach before you start. Stop a set if a joint feels sharp, unstable, or unlike ordinary effort, and get it checked before you train through it.

Join the Trynema waitlist

You can train from these pages without an account. Join the list if you want Trynema to hold the plan and stay out of the workout.