Free Workout Plans

🏋️ Beginner Full Body 3 days a week, built around the big lifts — the fastest way for a beginner to get strong. View plan → 🔱 Push / Pull / Legs The classic high-volume muscle-building split. Run it 3–6 days a week. View plan → ⚡ Upper / Lower Split 4 days a week, every muscle trained twice — the best all-round split for most lifters. View plan → 📋 5/3/1 for Beginners Wendler's long-game strength program — pairs with our 5/3/1 calculator. View plan → 💪 5-Day Bodybuilding Split The classic bro split — chest, back, shoulders, legs and arms each get their own day. View plan → 🍑 Glute-Focused Plan 4 days weighted toward glutes and lower body — hip thrusts, squats and hinges. View plan → 🌟 Beginner Plan for Women A confidence-building 3-day gym routine — machines and dumbbells, no barbell experience needed. View plan →

🔥 Fat Loss & Conditioning Lift twice, condition twice, walk daily — lose fat while keeping your muscle. View plan → 🏃 Hybrid Athlete Plan 3 lifts + 3 runs a week — build strength and endurance without one stealing from the other. View plan →

🏠 Dumbbell-Only Home Plan Full-body muscle building with nothing but a pair of dumbbells, 3 days a week. View plan → 🤸 Bodyweight Plan No equipment at all — push-up, squat and row progressions that keep getting harder. View plan →