8 free plans
Free workout plans
Ready-made weekly routines with every exercise, set, rep and rest written out. Pick one that fits your week, follow it for 6-8 weeks, and let the progression rule tell you when to do more.
All plans
Showing 8 of 8 plans
- Beginner full-body workout planThree 45-minute gym sessions that train every major muscle group, built on the moves that matter most: a squat, a hinge, a push and a pull, each day.3 days/week45 minGeneral strength and fitnessView plan
- Home workout plan, no equipmentThree 30-minute body-weight sessions you can do in a living room. Every move has an easier and a harder version, so the plan grows with you.3 days/week30 minGeneral strength and fitnessView plan
- Dumbbell-only full-body workout planAll you need is a pair of dumbbells and a bench. Three full-body sessions a week, each with a squat or lunge, a hinge, a push, a pull and a couple of arm or shoulder moves.3 days/week45 minBuild muscleView plan
- Push pull legs workout planThe classic PPL split, run twice a week. Each muscle group gets two sessions, with a heavier A day and a higher-rep B day so you aren't grinding the same weights every time.6 days/week60 minBuild muscleView plan
- Upper/lower split workout planFour sessions a week: two for the upper body, two for the lower body. Each half has one heavier day and one moderate day, so you build strength and muscle at the same time.4 days/week60 minStrength and muscleView plan
- Fat loss circuit workout planThree full-body strength circuits a week to keep your muscle while you eat a little less, and brisk walks on the other days to raise your weekly activity.3 days/week40 minLose fatView plan
- 20-minute workout planShort on time? Three 20-minute full-body sessions built from paired exercises (supersets), so you rest one muscle group while working another.3 days/week20 minGeneral strength and fitnessView plan
- Core and abs workout routineA short core routine to add after your main workouts or on its own. It trains the front, sides and back of your trunk, with holds and slow, controlled reps.3 days/week15 minCore strengthView plan
How to pick a plan
Start with your days
Be honest about how many days you can train every week, not just this week. Three is enough for most people.
Then your equipment
No kit, a pair of dumbbells or a full gym: each plan uses only what it lists.
Match your experience
New or back after a break? Choose a beginner plan. Split routines suit people who already train consistently.
Fit the time you have
A 20-minute plan you do beats a 60-minute plan you skip.
How much exercise do adults need?
Aerobic activity, every week
The World Health Organization advises adults to do 150-300 minutes of moderate aerobic activity (such as brisk walking or cycling) or 75-150 minutes of vigorous activity (such as running), or a mix of the two. Some activity is better than none, and more brings extra benefit.
Muscle-strengthening, 2+ days
Add muscle-strengthening activities that work all the major muscle groups on at least two days a week. Every plan here covers that; combine it with walking or other cardio for the aerobic minutes. You can log both in the progress tracker.
Not quite right?
Build a plan for your exact week
The workout generator takes your goal, days, minutes and equipment and builds a week from 1,300+ exercises.
Questions people ask
Which workout plan should a beginner choose?
The beginner full-body plan if you have a gym, or the home no-equipment plan if you don't. Both train every major muscle three times a week with plenty of rest, which is all most beginners need for the first few months.
How many days a week should I work out?
WHO advises muscle-strengthening activity on at least two days a week, plus 150-300 minutes of moderate (or 75-150 minutes of vigorous) aerobic activity. Three strength sessions and some walking covers that for most people.
How long should I follow a plan before changing it?
Stick with a plan for at least 6-8 weeks, and keep going as long as your weights or reps are still going up. Changing too often makes it hard to see progress.
Can I mix two plans?
Yes, with care. The core routine works well added to any plan. Avoid stacking two full strength plans; if you want something in between, the workout generator builds a week for your exact days, time and equipment.
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