Skip to content
Paid program For people going to the gym

Walk into the gym knowing exactly what to do.

Gym Training — Level 1 Foundation gives you a planned 6-week routine: 3 workouts a week, about 45 minutes each, with every exercise, set, rep and rest period already decided.

  • 6 weeks18 scheduled workouts
  • 3 days a weekabout 45 min each
  • GymLevel 1 program

Equipment: Gym machines, dumbbells and free weights. View equipment details

Get this program · ₹ 199 See a real workout

One-time payment. No subscription. Delivered digitally to your account.

Gym-goer checking his workout instructions on a phone
The gym problem

Joining is easy. Knowing what to do once you are inside is harder.

Not sure what to do next

Each session is already planned in order, with the sets, reps and rest for every exercise.

Unsure how to do an exercise

Exercises come with setup instructions, form cues and common mistakes to avoid.

Machine already taken

Where an approved alternative exists, you can swap an exercise during your workout.

Who this program is designed for

  • New to the gym, or returning after a long break
  • Want a clear routine without paying for a personal trainer
  • Would rather learn good technique before chasing heavy weights

Probably not for you if

  • You are an experienced trainee looking for an advanced program
  • You have been advised to avoid exercise until a doctor clears you. This is general fitness guidance, not medical advice.
  • Equipment used:
    View the full equipment list

    Barbell + Bench, Barbell + Rack + Box / Bench, Bodyweight / Mat, Cable Machine / Resistance Band, Cable Machine + Rope, Cable Row Machine, Calf Raise Machine / Step, Chest Press Machine, Dumbbell / Kettlebell, Dumbbells, Dumbbells + Adjustable Bench, Dumbbells + Bench, Lat Pulldown Machine, Lat Pulldown Machine + Neutral Handle, Leg Press Machine. Some movements use only some of these items.

  • Session length: about 45 minutes per workout, 3 days a week.
  • Exercise difficulty: 13 of 18 exercises are rated beginner. Rated higher: Barbell Hip Thrust (intermediate), with approved alternatives: Dumbbell Hip Thrust, Glute Bridge, Cable Pull-Through; Box Squat (intermediate), with approved alternatives: Barbell Back Squat, Goblet Squat, Chair Squat; Dumbbell Bench Press (intermediate), with approved alternatives: Barbell Bench Press, Dumbbell Floor Press, Machine Chest Press; Dumbbell Split Squat (intermediate), with approved alternatives: Reverse Lunge, Bulgarian Split Squat, Step-Up; Incline Dumbbell Bench Press (intermediate), with approved alternatives: Incline Barbell Bench Press, Dumbbell Bench Press, Machine Chest Press.
What you receive

Everything you need to follow the plan, in your account

A dated schedule

18 workouts across 6 weeks, with your own training days.

Daily guidance

Open your account and see today's workout with sets, reps and rest for each exercise.

Exercise instructions

Setup steps, form cues and common mistakes, with images where available.

Progress tracking

Tick off exercises, complete workouts, follow your completion percentage and log weight and waist measurements.

  • Add your workouts to your calendar with a standard calendar file
  • 4 supporting guidance sections linked to this program
  • A completion certificate when you finish every workout
  • Built to be used on your phone
How the program progresses

6 weeks, step by step

The program is organised into phases, so the work builds in a planned order.

  1. Weeks 1–3

    Phase 1 — Foundation

    Weeks 1 to 3: learn the sessions, establish repeatable effort, and progress only when technique is stable.

  2. Weeks 4–6

    Phase 2 — Progression

    Weeks 4 to 6: continue gradual progression while preserving good technique, recovery, and symptom control.

Read-only preview

A real workout from this program

This is the first workout from Week 1, shown exactly as it is built. No account needed to look.

Week 1 · Workout 1

Gym L1 — Full Body A

Beginner gym session using stable, common exercises and machines. Learn technique before adding load.

About 45 min
  1. Leg Press 3 × 12 · rest 90s
    Leg Press

    QuadricepsLeg Press Machine

    How to do it

    1. Sit with your back and hips fully supported on the pad.
    2. Place your feet about shoulder-width apart on the platform.
    3. Release the safety and lower the platform slowly by bending your knees.
    4. Stop before your hips or lower back curl away from the pad.
    5. Push through your feet to return without locking the knees hard.

    Form cues

    Keep the knees following the toes and maintain even pressure through both feet. Use a range that keeps your pelvis stable against the pad.

  2. Machine Chest Press 3 × 12 · rest 75s
    Machine Chest Press

    ChestChest Press Machine

    How to do it

    1. Adjust the seat so the handles are around mid-chest height.
    2. Sit with your back supported and feet flat.
    3. Grip the handles and press forward smoothly.
    4. Stop just short of forcefully locking the elbows.
    5. Return slowly until you feel a comfortable stretch across the chest.

    Form cues

    Keep the shoulders down and back against the pad without forcing them. Adjust the seat rather than reaching awkwardly for the handles.

  3. Lat Pulldown 3 × 12 · rest 75s
    Lat Pulldown

    BackLat Pulldown Machine

    How to do it

    1. Sit with thighs secured under the pads and grip the bar a little wider than shoulder-width.
    2. Lean back only slightly and lift the chest.
    3. Pull the bar toward the upper chest by driving the elbows down.
    4. Pause briefly without shrugging.
    5. Let the arms straighten slowly.

    Form cues

    Keep the torso mostly still and pull the elbows toward the ribs. The bar should travel in front of the head.

  4. Dumbbell Romanian Deadlift 3 × 12 · rest 90s
    Dumbbell Romanian Deadlift

    HamstringsDumbbells

    How to do it

    1. Stand tall holding dumbbells in front of your thighs.
    2. Soften the knees and brace your trunk.
    3. Push your hips backward while the dumbbells slide close to your legs.
    4. Stop when the hamstrings are strongly loaded and your spine remains controlled.
    5. Drive the hips forward and stand tall.

    Form cues

    Keep the dumbbells close to your body and weight balanced over the mid-foot. Think hips back rather than dumbbells down.

  5. Seated Dumbbell Shoulder Press 2 × 12 · rest 75s
    Seated Dumbbell Shoulder Press

    ShouldersDumbbells + Bench

    How to do it

    1. Sit on a bench with the back supported and dumbbells at shoulder height.
    2. Keep your feet planted and ribs controlled.
    3. Press the dumbbells upward until the arms are straight.
    4. Keep the forearms under the weights.
    5. Lower slowly back to shoulder height.

    Form cues

    Use a neutral or slightly turned-out grip if that feels better on the shoulders. Keep the neck relaxed and avoid leaning back to finish the rep.

  6. Dead Bug 2 × 10/side · rest 45s
    Dead Bug

    CoreBodyweight / Mat

    How to do it

    1. Lie on your back with hips and knees bent to about 90 degrees and arms pointing up.
    2. Gently brace so your lower back stays in a comfortable, stable position.
    3. Slowly lower one arm and the opposite leg.
    4. Stop before your back position changes.
    5. Return and alternate sides.

    Form cues

    Move only as far as you can keep the ribs and pelvis controlled. Breathe out slowly as the arm and leg move away.

Inside your account, each exercise has a tick-off control, and your workout and completion percentage update as you go.

How buying works

From here to your first workout

  1. 1

    Create a free account

    You sign in or register when you check out, not before you look around.

  2. 2

    Complete a short suitability check

    You answer a few health and goal questions and confirm consent. If your answers show you need medical clearance first, the program cannot be purchased.

  3. 3

    Pay at checkout

    Use any payment method offered at checkout.

  4. 4

    Start training

    Once payment is confirmed, the program appears in My Plans and your schedule is created.

Gym Training — Level 1 Foundation

₹ 199 one-time payment

  • 6-week program, 18 scheduled workouts
  • No subscription
  • Self-service and digital: nothing is shipped
Get this program · ₹ 199
Questions before you buy?Contact us · hello@fitontrack.com · 123456789
General fitness guidanceThis program is not medical advice. Stop if you feel pain, dizziness or unwell.
Common questions

Before you decide

Do I have to register to look at the program?

No. You can read this page, the phases and the sample workout without an account. You only sign in or register when you check out.

Do I need equipment?

The exercises in this program use: Barbell + Bench, Barbell + Rack + Box / Bench, Bodyweight / Mat, Cable Machine / Resistance Band, Cable Machine + Rope, Cable Row Machine, Calf Raise Machine / Step, Chest Press Machine, Dumbbell / Kettlebell, Dumbbells, Dumbbells + Adjustable Bench, Dumbbells + Bench, Lat Pulldown Machine, Lat Pulldown Machine + Neutral Handle, Leg Press Machine.

What if I miss a workout?

You can reschedule a missed workout, and you choose which weekdays you train on.

Is a human coach involved?

No. The program is pre-built and self-service. You follow it on your own schedule, and there is no live coaching or approval step.

Does it work on my phone?

Yes. The workout screens are designed for mobile use.

Make your next gym session count.

6 weeks. 3 workouts a week. One plan.

Get this program · ₹ 199 Prefer to train at home?