Free workout programs

Complete training plans with exercises, sets, reps, RPE targets and progression guidance.

• Push Pull Legs

  A three-day hypertrophy-focused push, pull, and legs routine with a full rest day between sessions.

  Beginner to intermediate · 3 days per week · 6–12 weeks

• Upper Lower

  A four-day upper and lower split that develops strength on the main lifts while keeping enough volume for balanced muscle growth.

  Beginner to intermediate · 4 days per week · 6–12 weeks

• Bench Focus

  A four-day program with three weekly bench exposures for lifters who want to improve bench press strength while maintaining the rest of the body.

  Intermediate · 4 days per week · 6–8 weeks

• Powerbuilding

  A four-day program combining heavy squat, bench, and deadlift work with moderate-to-high hypertrophy volume.

  Intermediate · 4 days per week · 6–8 weeks

• Dumbbell Only

  A three-day full-body routine for home gyms or limited equipment. A bench and adjustable dumbbells are sufficient for most movements.

  Beginner to intermediate · 3 days per week · 6–12 weeks

• Three-Day Full Body

  A balanced three-day routine for general strength and muscle gain. Each session trains the full body with a different primary lift.

  Beginner to intermediate · 3 days per week · 6–12 weeks