Training Guides / Workout programs
Workout programs
Complete weekly plans for beginners, gym regulars, home training and dumbbell-only setups, with sets, reps and progression.
A program is simply a plan that tells you what to do each session and how to progress. Pick the one that fits your schedule and equipment, run it for at least 8 to 12 weeks, and log every workout.
ProgramsBeginner full-body program (3 days a week)A simple, proven 3-day full-body plan for your first 12 weeks in the gym, with the weekly table, how to pick starting weights and exactly when to add load.ProgramsDumbbell-only programA complete 3 or 4-day plan using only a pair of adjustable dumbbells and a bench, with weekly tables, exercise swaps and how to progress when the dumbbells run out.ProgramsHome workout with no equipmentA 3-day bodyweight program you can do in a living room, with a weekly table, progressions for every exercise and how to keep getting stronger without weights.ProgramsHow to choose a workout programFull-body, upper/lower or push/pull/legs? Compare our programs side by side by experience, days per week, equipment and goal, and learn what makes any program work.ProgramsPush/pull/legs programThe push/pull/legs split groups muscles by movement and runs 3 or 6 days a week. Here is a full weekly table, how to progress it and who it suits best.ProgramsUpper/lower split (4 days a week)The upper/lower split trains each muscle twice a week in four sessions. It is the most popular next step after a beginner program. Weekly table, progression and tips inside.