Free workout plans

Free workout plans with exercises, sets, reps and rest: beginner gym plans, home workouts with no equipment, push pull legs, upper lower splits, and chest, back, leg, shoulder and arm days. From SweatByte.

• Beginner · 3 days a week · Gym

  Beginner gym workout plan (3 days a week)

  Three full-body sessions a week is the best way to start. You train every muscle three times, practise the main movements often and recover in between.

• Beginner · 3 days a week · Home

  Full body dumbbell workout at home

  A pair of adjustable or fixed dumbbells is enough to train your whole body at home. Use this plan three times a week.

• Intermediate · 6 days a week · Gym

  Push pull legs workout plan (6 days)

  Push pull legs splits your training by movement: pushing muscles, pulling muscles and legs. Run it twice a week for six sessions, or three days a week if your time is tight.

• Intermediate · 4 days a week · Gym

  Upper lower split workout plan (4 days)

  An upper lower split trains every muscle twice a week with four sessions, which is a good balance of frequency, recovery and time.

• Intermediate · 5 days a week · Gym

  5-day body part workout split

  The classic body part split gives each muscle group its own day and plenty of volume. It works best once you can recover well from heavy training.

• Beginner · 4 days a week · Home

  Home workout with no equipment

  You do not need weights to get fitter and stronger. This four-day plan uses only your bodyweight and a bit of floor space.

• All levels · 2 days a week · Gym or home

  Glute workout plan

  Glutes respond well to heavy hip-dominant lifts and single-leg work. Add these two sessions to your week, alongside your normal training.

• All levels · 3 days a week · Gym or home

  Abs and core workout (15 minutes)

  A strong core helps your lifts, your posture and your back. This short routine hits the front, sides and deep core muscles.

• All levels · 3 days a week · Gym or home

  30-minute full body workout

  When time is short, a few big exercises beat a long session. Do these five moves in order, resting briefly between sets.

• Beginner · 3 days a week · Gym

  Workout plan for women: beginner strength

  Lifting weights is one of the best things most women can do for strength, bones and confidence. This plan starts light and builds up.

• All levels · 4 days a week · Gym or home

  Fat loss workout plan

  Strength training protects your muscle while you eat fewer calories, and walking or cardio adds to your energy use. This plan uses both.

• All levels · 2 days a week · Gym

  Chest workout

  Press from a few angles, add a fly, and finish with a bodyweight movement. Do this once or twice a week.

• All levels · 2 days a week · Gym

  Back workout

  Mix pulling down, pulling in and a hip hinge, so you train the lats, the mid back and the lower back.

• All levels · 2 days a week · Gym

  Leg day workout

  Squat, hinge, press and curl, then finish with calves. This covers the quads, hamstrings, glutes and calves.

• All levels · 2 days a week · Gym

  Shoulder workout

  Press overhead, then isolate the side and rear delts, and finish with shrugs for the traps.

• All levels · 2 days a week · Gym

  Arm workout

  Train biceps and triceps with a heavy movement and a stretch-focused one for each.