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.
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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.