bravilo.

Here’s what your first week looks like

Pick your days, your time and where you train to see a real week the Bravilo app builds for a beginner. In the app, yours is built around your gym, your days and your time.

Days a week
Time per workout
Where you train

3 workouts a week, about 40–43 minutes each.

Start Day 1See all 3 days

Free. No account. It runs right here in your browser.

An example week

  1. MonDay 1Upper Body + Posture
  2. TueRest
  3. WedDay 2Lower Body + Core
  4. ThuRest
  5. FriDay 3Full Body
  6. SatRest
  7. SunRest

Any three days, in order, with a rest day between.

Day 1 · about 40 min

Upper Body + Posture

Start Day 1
  1. Machine Chest Press3 sets of 8–12 · 90 s restYour chest

    Your chest

    Not the front of your shoulders → set handles at mid-chest

    1. Grip the handles with straight wrists, elbows below your shoulders
    2. Push forward until your arms are almost straight
    3. Let the handles come back slowly to chest level
    • Seat: handles level with mid-chest
    • Back: flat on the pad, feet flat
  2. Lat Pulldown3 sets of 8–12 · 90 s restSides of your back

    Sides of your back

    Not mainly your arms → pull your elbows down to your sides

    1. Sit tall with a small lean back, arms long overhead
    2. Pull the bar down in front of your face
    3. Stop at your upper chest, elbows pointing down
    4. Let the bar rise slowly until your arms are straight
    • Thigh pad: snug on top of your thighs
    • Grip: a little wider than your shoulders
  3. Chest-Supported Row Machine3 sets of 8–12 · 90 s restBetween your shoulder blades

    Between your shoulder blades

    Not your lower back or neck → go lighter, chest on pad

    1. Sit with your chest on the pad, feet flat
    2. Hold the handles with straight arms, shoulders relaxed
    3. Pull back until your elbows pass your ribs, then pause
    4. Let the handles go forward slowly until your arms are straight
    • Seat: handles level with your chest
    • Chest pad: arms straight, pad touching your chest
  4. Machine Shoulder Press2 sets of 8–12 · 90 s restFront of your shoulders

    Front of your shoulders

    Not your lower back → sit tall, back on the pad

    1. Sit tall, back and head on the pad, hands on the handles
    2. Press the handles straight up without shrugging
    3. Stop just before your elbows lock
    4. Lower the handles slowly to shoulder height
    • Seat: handles start at shoulder height
    • Back: back and head on the pad
  5. Reverse Pec Deck2 sets of 12–15 · 60 s restThe back of your shoulders

    The back of your shoulders

    Not your shoulder tops → go lighter, relax your shoulders

    1. Sit facing the pad, chest against it, holding the handles
    2. Sweep your arms out and back until in line with your body
    3. Pause for a second with your arms open
    4. Bring them back in slowly
    • Seat: handles level with your shoulders
    • Handles: rear fly position, narrowest setting
  6. Machine Biceps Curl2 sets of 10–12 · 60 s restFront of your upper arms

    Front of your upper arms

    Not your shoulders → go lighter, arms on the pad

    1. Sit with your chest on the pad, palms up on the handles
    2. Curl the handles up towards your shoulders
    3. Squeeze for a moment at the top
    4. Lower slowly until your arms are almost straight
    • Seat: armpits snug at the pad's top
    • Pad: upper arms flat, elbows at the pivot

Start with 2 light warm-up sets on the first press and the first pull.

Pick a weight where the last 2 reps are hard but your form stays clean.

Posture work at the end is the part beginners skip. It is why your shoulders feel better in week 3.

Machine taken?

It happens on every first visit. Start a day and tap Swap: it lists exercises that work the same muscles, best match first, and only today changes.

Day 2 · about 41 min

Lower Body + Core

Start Day 2
  1. Leg Press3 sets of 8–12 · 2 min restFront of your thighs

    Front of your thighs

    Not your lower back → stop before your hips lift

    1. Push the platform up until your legs are almost straight
    2. Lower slowly to a right angle, or while hips stay down
    3. Push through your whole foot back up
    4. Stop just before your knees lock
    • Feet: hip-width, middle of the platform
    • Back: hips and back pressed into the pad

    Sled alone is often 45–60 kg; start empty, log only plates (0 kg). Set the safety stops if the machine has them..

  2. Dumbbell Romanian Deadlift3 sets of 8–12 · 2 min restBack of your thighs

    Back of your thighs

    Not your lower back → go lighter and stop higher

    1. Stand tall, dumbbells resting against the front of your thighs
    2. Push your hips back, knees soft, sliding the dumbbells down
    3. Stop at a stretch, around knee to mid-shin, back flat
    4. Push your hips forward and squeeze your glutes to stand tall
    • Feet: hip-width, knees soft
    • Hands: palms facing you, dumbbells at thighs

    Go light and stop at mid-shin. Sudden sharp pain or a pop at the back of the thigh? Stop for today..

  3. Dumbbell Split Squat2 sets of 10–12 · 90 s restFront of your front thigh

    Front of your front thigh

    Not your front knee → longer stance, go lighter

    1. Hold the dumbbells and step into a long split stance
    2. Lower your back knee towards the floor, body mostly upright
    3. Push up through your front heel
    4. Do all reps on one side, then switch legs
    • Stance: long split, dumbbells at your sides
    • Feet: back heel up, hip-width side to side
  4. Seated Leg Curl2 sets of 10–12 · 60 s restBack of your thighs

    Back of your thighs

    Not your lower back → press hips into the seat, go lighter

    1. Hold the handles and press your hips into the seat
    2. Curl your heels under the seat as far as comfortable
    3. Pause with your legs bent
    4. Let the pad rise slowly until your legs are almost straight
    • Back pad: knees in line with the pivot
    • Lower pad: just above your heels

    Sudden sharp pain or a pop at the back of the thigh? Stop for today..

  5. Ab Crunch Machine3 sets of 8–12 · 60 s restYour stomach

    Your stomach

    Not your arms or neck → go lighter, curl from your stomach

    1. Sit back, feet under the pads, and hold the handles
    2. Breathe out and curl your chest down towards your knees
    3. Pause when you can't curl any further
    4. Uncurl slowly until the plates almost touch
    • Seat: chest pad or handles at upper chest
    • Pin: start on the first or second plate
  6. Pallof Press2 sets of 8–12 · 60 s restSides of your waist

    Sides of your waist

    Not your shoulders → go lighter, handle starting at your chest

    1. Hold the handle in both hands at your chest
    2. Breathe out and press it straight out until arms are straight
    3. Hold a moment; keep your body from turning
    4. Bring it back slowly; after all reps, switch sides
    • Cable: handle at chest height, stand side-on
    • Stance: step out until it pulls, feet hip-width

Warm up your first leg exercise with 2 easy sets before the real ones.

Stop with 2-3 good reps left on legs while you are still learning the exercises.

Brace like someone is about to poke your stomach, and breathe.

Day 3 · about 43 min

Full Body

Start Day 3
  1. Leg Press3 sets of 8–12 · 2 min restFront of your thighs

    Front of your thighs

    Not your lower back → stop before your hips lift

    1. Push the platform up until your legs are almost straight
    2. Lower slowly to a right angle, or while hips stay down
    3. Push through your whole foot back up
    4. Stop just before your knees lock
    • Feet: hip-width, middle of the platform
    • Back: hips and back pressed into the pad

    Sled alone is often 45–60 kg; start empty, log only plates (0 kg). Set the safety stops if the machine has them..

  2. Machine Chest Press3 sets of 8–12 · 90 s restYour chest

    Your chest

    Not the front of your shoulders → set handles at mid-chest

    1. Grip the handles with straight wrists, elbows below your shoulders
    2. Push forward until your arms are almost straight
    3. Let the handles come back slowly to chest level
    • Seat: handles level with mid-chest
    • Back: flat on the pad, feet flat
  3. One-Arm Dumbbell Row3 sets of 8–12 · 90 s restSides of your back

    Sides of your back

    Not your lower back → keep your back flat, go lighter

    1. Feet hip-width, knees bent, free hand on your knee
    2. Lean forward from your hips, back flat
    3. Pull the dumbbell to your hip, elbow close to your side
    4. Lower it slowly; after your reps, swap sides
    • Stance: feet hip-width, knees bent
    • Free hand: on your knee, back flat

    Kettlebells usually go up in 4 kg steps: stay on one size until smooth.

  4. Hip Thrust Machine2 sets of 10–12 · 90 s restYour glutes

    Your glutes

    Not your lower back → tuck your chin, stop at level hips

    1. Plant your feet so your shins are upright at the top
    2. Tuck your chin and keep your ribs down
    3. Drive through your heels until your hips are straight; pause 1 second
    4. Lower slowly, stopping before the weight touches down
    • Pad: edge just under your shoulder blades
    • Belt: across your hip bones, not belly

    Plate-loaded? Try it empty first, then one small plate a side. Belt digs in? Add the pad or a towel; keep it off your belly..

  5. Prone Y-Raise2 sets of 12–15 · 60 s restBetween your shoulder blades

    Between your shoulder blades

    Not your shoulder tops → lighter dumbbells, or none

    1. Lie face down on an incline bench, chest on the pad
    2. Let light dumbbells hang below your shoulders, thumbs up
    3. Raise your arms into a Y, level with your body
    4. Pause for a second, then lower them slowly
    • Bench: incline, about 30–45 degrees
    • Arms: hanging down, thumbs pointing up

    Start with no dumbbells or 1–2 kg; it's harder than it looks.

  6. Machine Lateral Raise3 sets of 12–15 · 60 s restSides of your shoulders

    Sides of your shoulders

    Not your neck → go lighter and relax your shoulders

    1. Sit tall, pads against the outside of your upper arms
    2. Lift your elbows out to the sides
    3. Stop when your upper arms reach shoulder height
    4. Lower slowly until the weights nearly touch
    • Seat: pivot level with your shoulders
    • Pads: on the outside of your upper arms

This day repeats the big patterns so every muscle gets trained at least twice a week.

If you are short on time, keep the first three exercises and drop the rest.

Try to beat one number from Day 1 or Day 2: a rep or a small weight jump.

Week 2 and after

  1. 8
  2. 9
  3. 10
  4. 11
  5. 12
  6. heavier
  7. 8

Reps per set, workout by workout

Same workouts. Add a rep when you can; once every set reaches the top of the range, go up one step and start again at the bottom.

Missed a day? Nothing resets. Do the next day on the list.

A general plan for healthy adults. Sharp or joint pain means stop the set. Working muscles may ache; that is normal.

The Bravilo app after a swap: Dumbbell Bench Press in place of the machine, with the line Swapped. Still chest.

Want a week built for you?

  • Answer a few questions and the app builds your plan for your gym, days and time.
  • It logs every set and shows today’s weight for each exercise.
  • It swaps a busy machine for one that works the same muscles.

iPhone first, and only a few emails.

Bravilo opens on the App Store in Europe, the Gulf, Australia, New Zealand and Pakistan. The first 50 people to sign up in the app in its first two weeks get 6 months free.