Free Workout Programs

Beginner3 days/weekFull gym

Beginner 3-Day Full Body

The simplest effective way to start lifting: three full-body sessions a week.

Full body~60 min15 exercises

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Intermediate4 days/weekFull gym

4-Day Upper/Lower Split

More volume and focus for lifters ready to train four days a week.

Upper/lower~60 min24 exercises

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Intermediate3 or 6 days/weekFull gym

Push/Pull/Legs

The classic split, run three or six days a week.

Push/pull/legs~60 min18 exercises

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Beginner3 days/weekDumbbells

3-Day Home Dumbbell Workout

Build muscle at home with just a pair of dumbbells. No bench needed.

Full body~45 min18 exercises

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Beginner3 days/weekNo equipment

3-Day Bodyweight Workout (No Equipment)

Get stronger anywhere with nothing but a table and a chair.

Full body~40 min15 exercises

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Intermediate4 days/weekFull gym

4-Day Lower-Body Focus (Glutes & Legs)

Prioritize glutes and legs while keeping your upper body strong.

Lower-body focus~60 min23 exercises

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Beginner2 days/weekFull gym

2-Day Minimal Full Body

Real strength gains for weeks when you only have two sessions.

Full body~50 min10 exercises

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Intermediate3 days/weekFull gym

3-Day Barbell Strength

Build serious strength on the squat, bench press and deadlift.

Full body~70 min15 exercises

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Advanced5 days/weekFull gym

5-Day Bodybuilding Split

A dedicated day for every muscle group. Maximum focus, maximum pump.

Body-part split~60 min27 exercises

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Beginner3 days/weekKettlebell

3-Day Kettlebell Workout

Strength and conditioning with a single kettlebell.

Full body~40 min15 exercises

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Intermediate4 days/weekDumbbells

4-Day Dumbbell Upper/Lower

An intermediate home program for dumbbells and a bench.

Upper/lower~50 min22 exercises

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Beginner3 days/weekFull gym

Beginner Machine Workout (3 Days)

A confidence-building gym program using machines and cables.

Full body~45 min15 exercises

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Beginner3 days/weekFull gym

3-Day Glute Builder

Grow your glutes with three focused gym sessions a week.

Glute focus~55 min18 exercises

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Beginner3 days/weekDumbbells

At-Home Glute Workout (Dumbbells)

Build your glutes at home with a pair of dumbbells and a couch.

Glute focus~40 min15 exercises

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Intermediate4 days/weekFull gym

4-Day Hourglass Program (Glutes & Shoulders)

Build glutes, shoulders and back for an hourglass shape.

Upper/lower~55 min21 exercises

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Beginner3 days/weekFull gym

Strength Training Over 40 (3 Days)

Build strength, muscle and bone density with joint-friendly lifts.

Full body~45 min17 exercises

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Advanced6 days/weekFull gym

Arnold Split (6 Days)

The classic bodybuilding split: chest & back, shoulders & arms, legs, twice a week.

Arnold split~70 min20 exercises

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Intermediate4 days/weekFull gym

4-Day Power & Hypertrophy (PHUL)

Get strong and build muscle with heavy and high-rep upper/lower days.

Upper/lower~65 min23 exercises

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Intermediate4 days/weekFull gym

4-Day V-Taper Program (Shoulders, Back & Arms)

Build wider shoulders, a wider back and bigger arms.

Upper-body focus~60 min23 exercises

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Beginner3 days/weekNo equipment

No-Equipment Glute Workout (3 Days)

Grow and shape your glutes at home with just your bodyweight.

Glute focus~35 min15 exercises

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Beginner5 days/weekNo equipment

20-Minute Bodyweight Workout (5 Days)

Quick daily workouts with no equipment. Get fitter in 20 minutes a day.

Full body~20 min10 exercises

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Intermediate4 days/weekNo equipment

4-Day Calisthenics Upper/Lower (No Equipment)

Build real muscle and strength with bodyweight training, four days a week.

Upper/lower~45 min24 exercises

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Advanced3 days/weekNo equipment

Advanced Bodyweight Strength (3 Days)

Pistol squats, handstand push-ups and Nordic curls for serious bodyweight strength.

Full body~50 min18 exercises

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Beginner3 days/weekNo equipment

Abs & Core Workout (No Equipment, 3 Days)

A 15-minute core routine to build stronger abs and a more stable midsection.

Core focus~15 min15 exercises

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Beginner3 days/weekNo equipment

Bodyweight HIIT Workout (3 Days)

High-intensity, no-equipment conditioning to build stamina and burn calories.

Full body~25 min15 exercises

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Free workout programs for every goal

Beginner 3-Day Full Body

4-Day Upper/Lower Split

Push/Pull/Legs

3-Day Home Dumbbell Workout

3-Day Bodyweight Workout (No Equipment)

4-Day Lower-Body Focus (Glutes & Legs)

2-Day Minimal Full Body

3-Day Barbell Strength

5-Day Bodybuilding Split

3-Day Kettlebell Workout

4-Day Dumbbell Upper/Lower

Beginner Machine Workout (3 Days)

3-Day Glute Builder

At-Home Glute Workout (Dumbbells)

4-Day Hourglass Program (Glutes & Shoulders)

Strength Training Over 40 (3 Days)

Arnold Split (6 Days)

4-Day Power & Hypertrophy (PHUL)

4-Day V-Taper Program (Shoulders, Back & Arms)

No-Equipment Glute Workout (3 Days)

20-Minute Bodyweight Workout (5 Days)

4-Day Calisthenics Upper/Lower (No Equipment)

Advanced Bodyweight Strength (3 Days)

Abs & Core Workout (No Equipment, 3 Days)

Bodyweight HIIT Workout (3 Days)

Track any program in Progress