3 training days per week.StrengthHypertrophy
Push Pull Legs Workout
A classic 3-day split that organizes training into push, pull, and legs for balanced weekly progress.
Goal: Build strength and muscle with a simple repeatable split.
Equipment: Barbell, dumbbells, bench, cable or pull-up option, and basic leg equipment.
Level: Beginner to Intermediate
3 training days per week alternating A and B sessions.StrengthBodyweight
5x5 Workout
A proven strength template centered on big compound lifts, simple progression, and repeatable full-body sessions.
Goal: Build a strong foundation with straightforward linear progression.
Equipment: Barbell, rack, bench, plates, and pull-up or deadlift setup.
Level: Beginner
4 training days per week.StrengthHypertrophy
Upper Lower Split
A balanced 4-day split that trains upper and lower body twice per week for efficient strength and hypertrophy progress.
Goal: Train each half of the body twice weekly with manageable session length.
Equipment: Barbell, dumbbells, bench, cable or row station, and lower-body setup.
Level: Beginner to Intermediate
3 training days per week.Home GymBodyweight
Full Body Beginner Workout
A straightforward beginner plan that trains the full body three times per week with manageable exercise selection and recovery.
Goal: Learn the basics and build consistency with full-body training.
Equipment: Dumbbells or barbell, bench, bodyweight, and simple lower-body setup.
Level: Beginner
3 training days per week.HypertrophyHome Gym
3 Day Workout Split
A simple three-day weekly plan built for busy lifters who want full progress without a six-day commitment.
Goal: Make meaningful progress on a schedule most people can sustain long term.
Equipment: Basic barbell or dumbbell setup with optional machine work.
Level: Beginner to Intermediate
4 training days per week.Home GymBodyweight
Home Dumbbell Workout
A flexible home workout plan built around dumbbells, bodyweight, and efficient weekly sessions.
Goal: Train effectively at home with dumbbells and bodyweight.
Equipment: Adjustable or fixed dumbbells, bench if available, and floor space.
Level: Beginner to Intermediate
3 training days per week.StrengthBodyweight
Bodyweight Workout Routine
A no-equipment training plan that uses bodyweight basics to build consistency, work capacity, and general strength.
Goal: Build fitness and consistency without needing gym equipment.
Equipment: No equipment required. A chair, bench, or band can be optional.
Level: Beginner
3 training days per week.StrengthBodyweight
Strength Training Workout Plan
A practical strength-focused plan built around compound lifts, progression, and weekly consistency.
Goal: Improve performance on the most important lifts with a sustainable weekly layout.
Equipment: Barbell, plates, rack, bench, and a row or pull-up option.
Level: Beginner to Intermediate
3 training days per week.StrengthHome Gym
Beginner Gym Routine
A simple starter plan that helps new lifters learn the main movement patterns and build consistency in the gym.
Goal: Build consistency, confidence, and a base of full-body strength.
Equipment: Basic gym equipment including barbells or machines, dumbbells, and a bench.
Level: Beginner
3 training days per week.StrengthHome Gym
Beginner Strength Training
A beginner strength plan built around squats, presses, rows, and pulls with enough structure to progress steadily.
Goal: Build a base of strength with straightforward progression on the main lifts.
Equipment: Barbell or dumbbells, rack or squat option, bench, and pull or row station.
Level: Beginner
3 training days per week.Home GymBodyweight
Beginner Home Workout
An at-home beginner plan that uses simple movements and light equipment options to build a consistent habit.
Goal: Make home training simple, repeatable, and approachable for beginners.
Equipment: Bodyweight, dumbbells, bands, or whatever simple home equipment you already have.
Level: Beginner
2 training days per week.Home Gym
2 Day Beginner Workout
A beginner-friendly two-day plan for people who want to train consistently without needing a full weekly split.
Goal: Create a sustainable training habit with only two full-body sessions per week.
Equipment: Basic gym equipment or a simple home gym setup.
Level: Beginner
3 training days per week alternating A and B workouts.Strength
Starting Strength Program
A classic novice barbell program built around squat, press, deadlift, and clean-focused progression.
Goal: Build basic barbell strength through repeated practice of the main lifts.
Equipment: Barbell, rack, bench, plates, and room to pull from the floor.
Level: Beginner
3 training days per week alternating A and B sessions.Strength
StrongLifts 5x5
A straightforward 5x5 strength template using squats, presses, rows, and deadlifts in alternating workouts.
Goal: Build basic strength with a clear 5x5 progression model.
Equipment: Barbell, bench, rack, plates, and deadlift space.
Level: Beginner
3 training days per week.Strength
3x5 Strength Program
A simple three-sets-of-five strength routine for lifters who want a clear, efficient full-body program.
Goal: Build strength with moderate volume and repeatable weekly sessions.
Equipment: Barbell, rack, bench, pull station, and standard gym basics.
Level: Beginner to Intermediate
3 training days per week.Strength
Madcow 5x5 Program
An intermediate 5x5 progression that builds on the beginner barbell framework with a weekly loading pattern.
Goal: Continue strength progress after novice programs stop working as well.
Equipment: Barbell, rack, bench, plates, and row or pull station.
Level: Intermediate
3 training days per week.StrengthHypertrophy
3 Day Push Pull Legs
A streamlined 3 day push pull legs plan built for lifters who want structure without too many training days.
Goal: Build muscle and strength on a simple three-day split.
Equipment: Standard gym equipment or a solid home gym setup.
Level: Beginner to Intermediate
4 training days per week.HypertrophyHome Gym
4 Day Push Pull Legs
A 4 day push pull legs split with an extra upper session for lifters who want a little more weekly volume.
Goal: Add more weekly upper-body work while keeping a familiar push pull legs structure.
Equipment: Barbell, dumbbells, bench, row or pull station, and basic leg equipment.
Level: Beginner to Intermediate
4 training days per week.HypertrophyHome Gym
Hypertrophy Training Program
A balanced hypertrophy-focused plan built to support muscle gain through practical volume and repeatable sessions.
Goal: Build muscle with moderate-to-high training volume and solid recovery.
Equipment: Basic gym setup with barbells, dumbbells, cables, or machines.
Level: Beginner to Intermediate
4 training days per week.HypertrophyHome Gym
4 Day Hypertrophy Split
A four-day hypertrophy split that gives each muscle group enough weekly work without making recovery messy.
Goal: Build muscle on a structured four-day split with manageable weekly fatigue.
Equipment: Barbells, dumbbells, machines, cables, or a versatile home gym.
Level: Beginner to Intermediate
4 training days per week.HypertrophyHome Gym
Muscle Building Workout
A practical muscle-building routine that blends big lifts and accessory work into a sustainable weekly plan.
Goal: Build muscle with practical weekly volume and a clear gym structure.
Equipment: Basic gym equipment or a versatile home gym setup.
Level: Beginner to Intermediate
3 training days per week.StrengthHypertrophy
Home Gym Workout
A practical home gym plan that uses staple equipment to build strength and muscle without a commercial gym.
Goal: Train effectively at home with simple equipment and a repeatable weekly plan.
Equipment: Barbell, dumbbells, bench, rack, and a few home gym staples.
Level: Beginner to Intermediate
4 training days per week.StrengthHypertrophy
Dumbbell Only Workout
A dumbbell-only training plan for people who want a complete routine using just a bench and dumbbells.
Goal: Build strength and muscle with only dumbbells and simple setup requirements.
Equipment: Adjustable or fixed dumbbells and ideally a bench.
Level: Beginner to Intermediate
3 training days per week.Home Gym
Garage Gym Workout
A garage gym program built around simple barbell and dumbbell staples that work well in a compact setup.
Goal: Train hard in a garage gym using a practical equipment list and simple weekly structure.
Equipment: Rack, barbell, bench, plates, dumbbells, or similar garage gym staples.
Level: Beginner to Intermediate
3 training days per week.Home GymBodyweight
Minimal Equipment Workout
A simple training plan for people working with only a few pieces of equipment and limited workout space.
Goal: Train effectively with only a small amount of equipment and no unnecessary complexity.
Equipment: Bodyweight, a pair of dumbbells, bands, or any small home setup.
Level: Beginner
3 training days per week.StrengthHome Gym
Calisthenics Workout
A bodyweight-focused calisthenics routine built around push-ups, pull-ups, dips, squats, and core work.
Goal: Build bodyweight strength and control using classic calisthenics movements.
Equipment: Bodyweight, pull-up bar, dip station, or simple home setup.
Level: Beginner to Intermediate
3 training days per week.StrengthBodyweight
Bodyweight Strength Program
A bodyweight strength plan focused on progressing classic movements through better control, reps, and leverage.
Goal: Build strength using bodyweight progressions and consistent weekly practice.
Equipment: Mostly bodyweight with optional pull-up bar or bands.
Level: Beginner to Intermediate
3 training days per week.StrengthBodyweight
Push Up Pull Up Workout
A minimalist upper-body focused routine built around push-ups, pull-ups, and a few supporting movements.
Goal: Build upper-body strength and consistency with a minimalist bodyweight plan.
Equipment: Bodyweight and ideally a pull-up bar.
Level: Beginner to Intermediate