Workout Plans
By Days, Equipment & Goal
Every plan below is a complete, structured program: exercises, sets, reps, and a week-by-week progression guide. Pick the one that matches your schedule and equipment, or use the free plan generator for a version built around your exact numbers.
Most popular plan finders
Start with the highest-demand schedule and experience-level combinations, each with a volume, pattern, and time-cost comparison of every matching plan.
- 4 DAYS PER WEEK
4 Day Workout Plans
Explore structured 4 day workout plans for muscle gain and strength, including upper/lower splits for dumbbells and full gyms.
- 5 DAYS PER WEEK
5 Day Workout Plans
Find structured 5 day workout plans for muscle gain, fat loss, and gym beginners, with clear training splits and progression.
- 3 DAYS PER WEEK
3 Day Workout Plans
Browse structured 3 day workout plans for beginners, home training, dumbbells, bands, and full-gym workouts.
- START TRAINING
Beginner Workout Plans
Browse beginner workout plans for home, dumbbells, resistance bands, and full gyms, with clear sets, reps, and progression guidance.
- BUILD MUSCLE
Workout Plans for Muscle Gain
Compare structured workout plans for muscle gain, from 4 day upper/lower and dumbbell routines to 5 and 6 day gym splits.
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2 Day Full Body Strength Program
A twice-weekly full-body strength plan for intermediate lifters with focused sessions, progressive loading, flexible timing, and clear fatigue rules.
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2 Day Full Body Workout Plan for Busy Schedules
A 2 day full body workout plan for busy professionals, minimum effective dose training with sets, reps, and a progression guide for a full gym.
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3 Day Bodyweight Workout Plan for Beginners
A 3 day bodyweight workout plan for beginners, no equipment needed, with sets, reps, and a full progression guide for building real strength at home.
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3 Day Dumbbell Only Workout Plan for Beginners
A 3 day dumbbell only workout plan for beginners, full body sessions with sets, reps, and a progression guide. No barbell or gym membership needed.
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3 Day Full Body Strength Program
A three-day full-body strength program featuring canonical exercise links, planned progression rules, substitutions, deloading, and exportable tracking.
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3 Day Full Body Workout for Muscle Gain
A three-day full-body muscle-gain program for intermediate lifters with varied sessions, weekly volume tracking, effort guidance, and practical progression.
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3 Day Full Body Workout Plan for Beginners
A 3 day full body workout plan for beginners with sets, reps, and a week by week progression guide. Built for a full gym, no experience required.
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3 Day Resistance Band Workout Plan
A 3 day resistance band workout plan for general fitness, full body sessions with sets, reps, and a week by week progression guide, no gym required.
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4 Day Dumbbell Only Workout Plan for Muscle Gain
A 4 day dumbbell only upper lower split for muscle gain, with sets, reps, and progression for intermediate lifters training at home with dumbbells.
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4 Day Full Gym Workout Plan for Strength
A 4 day full gym strength training plan built around the squat, bench, deadlift, and overhead press, with sets, reps, and a progression scheme.
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4 Day Home Workout Plan with Bands and Bodyweight
A four-day home upper/lower workout plan using resistance bands and bodyweight, with scalable exercises, safe setup, and time-conscious sessions.
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4 Day Hypertrophy Split
A four-day upper/lower hypertrophy split featuring linked exercise guides, double progression, exercise substitutions, and a simple deload protocol.
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4 Day Upper Lower Workout Plan for Muscle Gain
A 4 day upper lower workout plan built for muscle gain, with sets, reps, and a progression guide for intermediate lifters training in a full gym.
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5 Day Bro Split Workout Routine for Muscle Gain
A 5 day bro split workout routine for muscle gain, one muscle group per day with sets, reps, and a full progression guide for advanced lifters.
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5 Day Gym Workout Schedule for Beginners to Intermediates
A 5 day gym workout schedule for beginners moving toward intermediate training, with sets, reps, and a progression guide for a full gym setup.
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5 Day Hypertrophy Workout Plan
A five-day gym hypertrophy plan with upper/lower structure, a rotating specialization day, volume caps, progression guidance, and substitutions.
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5 Day Workout Split for Fat Loss
A 5 day workout split built for fat loss, combining strength training and conditioning finishers with sets, reps, and a full weekly progression plan.
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6 Day Push Pull Legs Workout Plan for Muscle Gain
A 6 day push pull legs workout plan for muscle gain, two full PPL cycles per week with sets, reps, and a complete progression for advanced lifters.
Frequently Asked Questions
- How do I choose the best workout plan for my goals and schedule?
- Select a plan that matches your sustainable weekly frequency first. If you have 3 days, choose a full-body routine; if you have 4 days, pick an upper/lower split; if you have 5 to 6 days, choose push/pull/legs. From there, select a plan tailored to your primary goal (strength, hypertrophy, or conditioning) and available equipment (barbells, dumbbells, or home gym).
- Are the workout plans on Your PT free to follow?
- Yes. All workout plans on Your PT are 100% free with complete exercise selections, sets, rep ranges, progression rules, and warm-up recommendations. You can follow them directly on our website or use our free workout plan generator to build a customized plan.
- How long should you stick with a workout plan before switching?
- Follow a structured plan for 8 to 12 weeks (two full mesocycles) before making major changes. This provides sufficient time for neurological adaptation, progressive overload, and measurable muscle hypertrophy before fatigue necessitates a new training stimulus or deload.