Zenith Fitness Hub

ZENITH FITNESS HUB · TEZPUR

TRAIN WITH
A PLAN.

A few ways to train at Zenith, plus a straightforward starting point if you’re new to the gym.

Start with the beginner plan ↓Simple. Structured. Built to progress.

YOUR FIRST FOUR WEEKS

BEGINNER
FOUNDATION.

Three full-body sessions each week. Learn the movements, leave a little in reserve, and build consistency before adding more.

3 days / week35–45 minutes2 working sets8–12 reps
MONWorkout ARESTWEDWorkout BRESTFRIWorkout A

Next week, switch the order: B / A / B. Keep alternating each week.

SESSION 01 · AFULL BODY

Build the base.

  1. Easy cardioWarm-up · 5–7 minEasy
  2. Dumbbell goblet squat to benchUse a comfortable depth2 × 8–10
  3. Machine chest pressSet the seat with a coach2 × 8–12
  4. Cable seated rowKeep the torso steady2 × 8–12
  5. Dumbbell Romanian deadliftLight weight · soft knees2 × 8–10
  6. Comfortable cardioOptional finish8–10 min
SESSION 02 · BFULL BODY

Move with control.

  1. Easy cardioWarm-up · 5–7 minEasy
  2. Dumbbell goblet squat to benchStart with bodyweight or a light dumbbell2 × 8–10
  3. Machine chest pressAsk a coach to set the seat and load2 × 8–10
  4. Cable lat pulldownCoach to set the station2 × 8–12
  5. Bench-supported glute bridgePause gently at the top2 × 10–12
  6. Comfortable cardioOptional finish8–10 min
+

First time on a station? Ask a Zenith coach to adjust the machine, show you the movement and check your setup. Rest 60–90 seconds between sets. Choose a load that leaves about 2–3 good reps in reserve.

HOW TO PROGRESS

When you can complete the top of the rep range with steady form in both sets, add the smallest available weight next time. If your form changes, keep the same load.

WORKOUT FORMATS

MADE FOR
REAL LIFE.

These are the sample plans planned for the Zenith app—different goals, schedules and starting points.

START WITH A CONVERSATION

WE’LL HELP YOU
FIND YOUR START.

Tell us your experience and schedule. A Zenith coach can help you choose a sensible first plan and learn the equipment.

Talk to a coach ↗ Back to Zenith Fitness Hub ↑

Sample template. Start with a manageable load, rest 60–90 seconds between sets and ask a Zenith coach to show you any unfamiliar machine or movement.