Workout plans
Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.
Programmes
Proven programmes for every schedule — or generate your own.
Beginner Workout Plan (3 Days, Full Body)
Three full-body sessions per week built around simple, safe exercises. Every major muscle is trained three times a week with moderate volume — the fastest way to learn technique and build a base.
3 days/week60 minutes
2-Day Full-Body Workout Plan
Short on time? Two full-body sessions still train every muscle twice a week — enough to build strength and muscle when effort is high.
2 days/week60 minutes
3-Day Workout Plan (Full Body + Upper/Lower)
A hybrid for intermediate lifters: one full-body day plus an upper and a lower day. Major muscles are trained twice a week while each session stays under an hour.
3 days/week60 minutes
4-Day Upper/Lower Workout Plan
The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.
4 days/week60 minutes
5-Day Workout Plan (Upper/Lower + Push/Pull/Legs)
Upper, lower, push, pull and legs. Combines the frequency of upper/lower with the focus of a push/pull/legs split — ideal when you enjoy training most days.
5 days/week60 minutes
6-Day Push/Pull/Legs Split
The classic PPL run twice a week. High frequency and high volume for experienced lifters who recover well.
6 days/week75 minutes
Home Dumbbell Workout Plan
A full programme using only a pair of dumbbells, a bench and optional bands — no gym required.
3 days/week45 minutes
Bodyweight Workout Plan (No Equipment)
Push-ups, squats, lunges, bridges and core work — a structured plan you can do anywhere. A pull-up bar unlocks the back exercises.
3 days/week30 minutes
Fat-Loss Workout Plan (4 Days)
Strength training that preserves muscle while you are in a calorie deficit, with shorter rests to keep sessions to 45 minutes. Pair it with a calorie deficit for results.
4 days/week45 minutes
3-Day Strength Training Program
Lower reps and longer rests on the big compound lifts to build maximal strength, with accessory work to stay balanced.
3 days/week75 minutes
ABC Workout Split (3 Days: Push, Pull, Legs & Shoulders)
The classic ABC split: A = chest and triceps, B = back and biceps, C = legs and shoulders. Each muscle gets one focused session a week with plenty of volume — simple to follow and easy to fit into a busy week.
3 days/week60 minutes
ABCD Workout Split (4 Days, Hypertrophy)
Four sessions — chest and triceps, back and biceps, legs, shoulders and arms — for experienced lifters who want more volume per muscle in each session and a full day for legs.
4 days/week75 minutes
Glute and Leg Workout Plan for Women (4 Days)
An upper/lower plan with extra focus on glutes, quads and hamstrings: hip thrusts, squats, hinges and lunges twice a week, plus two upper-body days so the whole body stays strong and balanced.
4 days/week60 minutes
Home Workout for Weight Loss (No Equipment)
Three full-body bodyweight sessions (about 35 minutes) to build strength and burn calories at home with no equipment at all. Pair it with a calorie deficit and daily walking for fat loss.
3 days/week40 minutes
30-Minute Gym Workout Plan (3 Days)
Three 30-minute full-body sessions built around the exercises that give the most results per minute: compound lifts, short rests and no filler. Proof that little time is no excuse.
3 days/week30 minutes
Workouts by muscle
With the quick workout you pick the muscles and get the session instantly.