3 training days per week.BeginnerStrength
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.BeginnerStrength
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
3 training days per week.BeginnerHome Gym
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
4 training days per week.BeginnerHome Gym
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.BeginnerStrength
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.BeginnerStrength
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.BeginnerHome Gym
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
3 training days per week.BeginnerHome Gym
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.BeginnerStrength
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.BeginnerStrength
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.BeginnerStrength
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