Workout Programs
& Training Guides
Browse our complete library of science-backed workout programs. Whether you're just starting out or pushing for new PRs, find the right plan for your goals.
Find Your Perfect Program
Explore our complete library organized by experience level and training goal.
Built for experienced lifters ready to push past plateaus. These advanced programs use proven progression schemes, demanding splits, and the structure you need to keep…
New to lifting? Start here. These beginner programs teach the fundamentals, build confidence under the bar, and lay the foundation for long-term progress. No guesswork,…
Train smart while you cut. These fat loss programs are designed to preserve muscle and support performance in a calorie deficit. What you eat drives…
No gym, no problem. These home workout programs deliver real results with minimal equipment. Perfect for training around a busy schedule, on the road, or…
You've got the basics down. Now it's time to build. These intermediate programs introduce smarter progression, more volume, and the structure to keep adding weight…
Built to add size. These muscle gain programs are grounded in progressive overload and the kind of volume that drives real hypertrophy. Pair them with…
Browse All Workout Programs
Filter by goal, level, equipment, schedule, and workout style.
4-Day Upper Lower Split For Beginners
A 4-day program that trains your upper and lower body on separate days. More volume per session than full body…
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3-Day Beginner Glute Workout Plan
An 8-week beginner strength program with a lower body and glute emphasis. Build strength, develop muscle, and establish training habits…
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Dumbbell-Only Workout Program for Beginners
A complete 8-week strength program using nothing but dumbbells. Train at home, in a hotel gym, or at any basic…
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3-Day Full Body Workout for Beginners
A classic 3-day barbell and dumbbell program built around the fundamental lifts. Three sessions a week, every major muscle group…
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3-Day Push Pull Legs for Beginners
Your introduction to one of the most proven training splits in strength training. Three focused sessions per week, each targeting…
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8-Week Complete Beginner’s Workout Plan
Your 8-week roadmap to building a strong fitness foundation. No experience necessary, just consistency and a willingness to show up.
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Intermediate 6-Day Powerbuilding
Six days per week, pushing both strength and muscle simultaneously. Strength-focused A sessions and hypertrophy-focused B sessions, rotating across push,…
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4-Day Lower Body Focus Program
A 4-day program that prioritizes lower body development while maintaining upper body strength. Two dedicated lower body sessions per week,…
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Intermediate Upper Lower Split
A 4-day upper lower split built for lifters with a solid foundation who are ready to train with real intensity.…
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5-Day Push Pull Legs
A 5-day Push Pull Legs split built for intermediate lifters who want to train with high frequency and enough volume…
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Intermediate 4-Day Hypertrophy Program
A 4-day program built around hypertrophy principles: moderate to high rep ranges, controlled tempos, and progressive volume increases across two…
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Intermediate 3-Day Full Body Strength Program
A 3-day barbell strength program built around the squat, bench press, deadlift, and overhead press. Heavy loading on the primary…
Read guide →Best Workout Programs
Our most effective and popular guides across all categories.
Arm Day Workout
A full arm day that trains biceps and triceps from every angle using barbells, dumbbells, and cables, the complete session…
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8-Week Bench Press Specialization Program
Eight weeks devoted to a bigger bench press. Heavy pressing, targeted triceps and upper-back work, and the volume day that…
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8-Week Deadlift Specialization Program
Eight weeks built around one goal: a bigger deadlift. Heavy pulling, targeted variations, and the posterior chain work that turns…
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Barbell Workout Plan
A barbell-only program built on the big compound lifts, three full-body sessions a week that develop total-body strength and size…
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Dumbbell Leg Workout
A dumbbell-only leg session that trains quads, hamstrings, glutes, and calves with nothing but a pair of dumbbells, proving you…
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Dumbbell Back Workout
A dumbbell-only back session that builds thickness through rowing and hits the rear delts and lower back too, using nothing…
Read guide →How to Choose the Right Workout Program
The best workout plan is the one you'll actually stick to. Choosing a program that matches your current fitness level, available equipment, and specific goals will set you up for faster results and fewer setbacks.
If you're new to training, start with our Beginner programs — they focus on building movement patterns and consistency before adding intensity.
Browse by category above and pick the level that best matches your current fitness experience. Every program is free.
Explore by Category
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Beginner Programs 19 programs Intermediate Programs 16 programs Advanced Programs 7 programs Home Workouts 16 programs Fat Loss Programs 12 programs Muscle Gain Programs 50 programsNeed a Coach to Guide You?
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