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
4 training days per week.BeginnerStrength
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
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.BeginnerHypertrophy
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.Hypertrophy
4 Day Hypertrophy Workout
A four-day muscle-building plan built around quality volume, stable exercise selection, and realistic recovery.
Goal: Build muscle with enough weekly volume and a repeatable four-day schedule.
Equipment: Barbell, dumbbells, bench, machines or cable options, and lower-body equipment.
Level: Intermediate
4 training days per week.BeginnerBodyweight
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
4 training days per week.StrengthHypertrophy
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.BeginnerStrength
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.BeginnerStrength
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.BeginnerBodyweight
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.Beginner
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.BeginnerStrength
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.BeginnerHypertrophy
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
5 training days per week.Hypertrophy
5 Day Bodybuilding Split
A classic five-day bodybuilding setup designed for lifters who enjoy more weekly training volume and exercise variety.
Goal: Maximize weekly muscle-building volume with a classic body-part split.
Equipment: Full gym or well-equipped home gym with machines or accessory options.
Level: Intermediate
5 training days per week.Hypertrophy
Classic Bodybuilding Split
An old-school bodybuilding split with dedicated body-part days and a balanced mix of heavy work and pump work.
Goal: Build muscle with an old-school body-part approach and repeatable weekly structure.
Equipment: Full gym or strong home gym with accessory options.
Level: Intermediate
5 training days per week.Hypertrophy
Bro Split Workout
A classic bro split with one major body-part focus each day for lifters who enjoy dedicated sessions.
Goal: Train one major muscle group per session with focused weekly volume.
Equipment: Full gym or home gym with enough exercise options for accessory work.
Level: Intermediate
4 training days per week.BeginnerHypertrophy
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.BeginnerHypertrophy
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
5 training days per week.Hypertrophy
5 Day Hypertrophy Program
A higher-volume five-day hypertrophy plan for lifters who want more total muscle-building work each week.
Goal: Push muscle growth with more total weekly training volume and focused sessions.
Equipment: Well-equipped gym or home gym with enough accessory options.
Level: Intermediate
4 training days per week.BeginnerHypertrophy
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.BeginnerStrength
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.BeginnerStrength
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.Beginner
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.BeginnerBodyweight
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