3 training days per week.BeginnerHypertrophy
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.BeginnerBodyweight
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.BeginnerHypertrophy
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.BeginnerBodyweight
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
4 training days per week.HypertrophyHome Gym
Powerbuilding Program
A hybrid training plan that keeps big strength lifts in place while adding enough volume for muscle growth.
Goal: Build strength on major lifts while driving hypertrophy across the week.
Equipment: Barbell, dumbbells, bench, rack, and accessory options.
Level: Intermediate
3 training days per week.BeginnerBodyweight
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 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.BeginnerHome 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 alternating A and B workouts.Beginner
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.Beginner
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.Beginner
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.
Texas Method Workout
An intermediate strength template that rotates volume, recovery, and intensity across the week.
Goal: Push strength forward with heavier weekly organization and focused recovery.
Equipment: Barbell, rack, bench, plates, and standard gym equipment.
Level: Intermediate
3 training days per week.Beginner
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.BeginnerHypertrophy
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
3 training days per week.BeginnerHypertrophy
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.BeginnerHypertrophy
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.BeginnerHome 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.BeginnerBodyweight
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.BeginnerBodyweight
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