Workout routines
Complete training weeks with sets, reps, rest times and an animated demonstration for every exercise. Every movement links to its own form guide. Pick the routine that matches the days you actually have.
Push Pull Legs (PPL)
Intermediate · Build muscle
The highest-frequency split that still gives each muscle group two sessions a week. Push days train chest, shoulders and triceps. Pull days train back and biceps. Leg days train everything below the waist.
6
days / week
Upper Lower Split
Intermediate · Build muscle
Four sessions a week, each muscle group trained twice. It is the split most intermediate lifters should run: enough frequency to grow, enough rest days to recover, and it survives a missed session better than a six-day plan.
4
days / week
Full Body Workout Plan
Beginner · Build muscle
Three sessions a week, every major muscle group trained in each one. It is the most efficient structure in existence for the first year of training, and the best option for anyone who cannot guarantee more than three gym days.
3
days / week
Dumbbell Only Workout Plan
Beginner · Build muscle
A full training week built entirely from dumbbell and bodyweight movements. Everything here works in a spare room with one adjustable pair, and it covers every major muscle group without a barbell, rack or cable stack.
3
days / week
Bodyweight Workout Plan
Beginner · General fitness
A complete training week that needs no equipment at all. Progress comes from harder variations and higher reps rather than heavier loads, so it keeps working long past the first month.
3
days / week
Weight Loss Workout Plan
Beginner · Lose fat
Losing weight is decided by your diet. What training decides is whether the weight you lose is fat or muscle. This plan keeps heavy compound lifting at the centre and adds conditioning around it, which is the arrangement that protects muscle in a calorie deficit.
4
days / week
None of these fit your week?
The generator builds the same kind of plan around your level, goal, available days and equipment. First plan is free.