Updated on 18 October 2026.
Gym mass-gain programme: free PDF
A 20-page guide featuring the Le Healthy Store logo: three gym sessions using machines, cables and dumbbells, setup instructions, progression, food guidance and eight weekly tracking sheets.
Download the free gym programme PDF (20 pages, in French)
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This gym strength-training programme offers three full-body sessions each week, for example on Monday, Wednesday and Friday. It is intended for healthy adult beginners or people returning to training. Allow around 55 to 75 minutes per session. Adapt loads and progression to your experience and recovery; no specific result is guaranteed.
If you have a medical condition, are pregnant, have persistent pain or are returning after an injury, ask a qualified professional to adapt the programme. Ask gym staff to demonstrate machine settings and safety mechanisms, and have unfamiliar movements checked.
Before each session: prepare the movement
Start with 5 to 8 minutes of cycling or walking. Then perform 1 to 3 progressively heavier warm-up sets on the first exercise, followed by an easy set before your first upper-body movement. These warm-up sets do not count towards the table. Choose a comfortable range of motion, maintain stable contact points and control the return of the weight.
Sessions A, B and C
Weeks 1 to 4: start with 2 working sets on each of the 6 exercises. Sets then progress according to the schedule below. Alternatives are useful when equipment is occupied or while you learn a movement; record any substitution in your log.
| Session | Exercise | Repetitions | Rest | Alternative |
|---|---|---|---|---|
| A | Leg press | 10 to 15 | 2 to 3 min | Another leg press, after adjusting the seat. |
| A | Chest press machine | 8 to 12 | 2 min | Dumbbell bench press, if familiar. |
| A | Lat pulldown to the front | 8 to 12 | 2 min | Another high cable station; use a comfortable grip. |
| A | Seated leg curl | 10 to 15 | 90 sec | Lying leg curl, adjusted to your height. |
| A | Dumbbell lateral raise | 12 to 15 | 60 to 90 sec | Single-arm cable lateral raise. |
| A | Cable triceps pushdown | 10 to 15 | 60 to 90 sec | Bar or rope, depending on availability. |
| B | Dumbbell Romanian deadlift | 8 to 12 | 2 to 3 min | Leg curl if you have not yet learned the movement. |
| B | Incline dumbbell press | 8 to 12 | 2 min | Incline or horizontal chest press machine. |
| B | Seated cable row | 8 to 12 | 2 min | Chest-supported machine row. |
| B | Leg extension | 10 to 15 | 90 sec | Light leg press, with a controlled range of motion. |
| B | Low cable biceps curl | 10 to 15 | 60 to 90 sec | Dumbbell curl or light EZ-bar curl. |
| B | Abdominal crunch machine | 10 to 15 | 60 to 90 sec | Cable crunch, after a demonstration. |
| C | Leg press | 10 to 15 | 2 to 3 min | Another leg press; note the new settings. |
| C | Neutral-grip lat pulldown | 8 to 12 | 2 min | Use the grip from session A if more comfortable. |
| C | Chest press machine | 8 to 12 | 2 min | Dumbbell bench press, if familiar. |
| C | Seated or lying leg curl | 10 to 15 | 90 sec | Another leg curl, adjusted to your height. |
| C | Shoulder press machine | 8 to 12 | 90 to 120 sec | Seated dumbbell shoulder press, if familiar. |
| C | Calf raise machine | 12 to 20 | 60 to 90 sec | Standing calf raise with a light dumbbell and fixed support. |
Setup: points to check
Leg press: adjust the seat so that your pelvis stays supported as you lower the platform, keep your heels in contact and let your knees follow the direction of your feet. Locate the safety stops before adding weight. Leg curl and leg extension: align your knee with the machine pivot and position the pads according to the manufacturer’s instructions.
Upper-body presses: on the chest press, the handles should be around mid-chest height. Keep your upper back supported. On the shoulder press, choose a comfortable starting position and avoid arching your back to finish a set. Pulling exercises: keep your trunk stable and pull in front of you, never behind your neck during a lat pulldown.
Dumbbells: use weights that you can safely get into position and put down. During a Romanian deadlift, move your hips back with the dumbbells close to your legs, and stop lowering when you can no longer keep your back stable. Ask for a demonstration. For incline presses, check that the bench is locked and keep your feet on the floor. Pages 6 and 7 of the PDF provide more technique guidance.
Progression over eight weeks
| Weeks | Working sets | Focus |
|---|---|---|
| 1 and 2 | 2 per exercise | Learn the settings and leave approximately 3 repetitions in reserve. |
| 3 and 4 | 2 per exercise | Add controlled repetitions, leaving around 2 to 3 repetitions in reserve. |
| 5 and 6 | 3 on exercises 1 to 4 if recovering well; 2 on exercises 5 and 6 | Add the set first while keeping the load stable. Otherwise retain 2 sets. |
| 7 and 8 | Same framework, adjusted to recovery | Consolidate, then try the smallest available weight increase. |
“RIR 3” means you estimate that you could still complete three clean repetitions. Once every set reaches the top of the range with the same range of motion and around 2 repetitions in reserve on two comparable sessions, try the smallest weight increase. Return towards the bottom of the repetition range. If you fall below the minimum or lose control, use the previous load.
For example, on a chest press prescribed for 8 to 12 repetitions, you complete 12 / 12 with the same reserve on two sessions, then try the next increment. If you achieve a controlled 9 / 8, retain that load. If you struggle to reach 6 / 5, reduce it. No maximum-strength test is required, and repeatedly training to muscular failure is unnecessary.
Track your sessions and recovery
The PDF contains eight weekly sheets with the exercises, loads, repetitions for each set and estimated reserve. Also note machine settings, sleep, fatigue or discomfort. After a missed session, continue in A, B, C order rather than doubling the next workout. With unusual fatigue, keep 2 sets, reduce the load or take another rest day. Stop a movement that causes unusual pain.
Meals and supplements: maintain a suitable routine
Start by organising regular meals with varied foods. Portions depend on your circumstances. A whey or mass gainer may be convenient depending on your needs, but no supplement purchase is required to follow the programme. Read the serving size, allergens and directions for the exact product; scoops and formulas differ.
See our sample protein-rich menus, gainer versus whey comparison and guide to organising cardio and strength training.
Sources and scope
The sessions and detailed schedule are an editorial proposal from Le Healthy Store. The 2026 ACSM recommendations support consistency, training major muscle groups and individual adaptation. This guide is not a personalised ACSM protocol. Review machine settings with a coach and consult the ACE exercise library.
