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The Beginner Gym Plan for Desk Workers
Never been to the gym or returning after years? This 3-day-a-week plan is built specifically for people with tight hips, weak glutes, and rounded shoulders from desk work.
8 min read · Jordi van Sighem
Most beginner gym programs are designed for athletes. This one is designed for you.
If you spend 8+ hours a day sitting, your body has specific weaknesses: tight hip flexors, inactive glutes, weak core, and rounded shoulders.
## The Program: 3 Days Per Week
Train Monday, Wednesday, Friday. Each session takes 45-60 minutes.
## Day A — Lower Body
Goblet Squat — 3x12
Romanian Deadlift — 3x10
Hip Thrust — 3x15
Plank — 3x45 sec
## Day B — Upper Body
Seated Row — 3x12
Face Pulls — 3x15
Lat Pulldown — 3x12
Dead Bug — 3x10 each side
## Progression
Add weight weekly. Progress, not perfection.