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