Workout Library
Browse expert-designed workouts for every goal, level, and setting — from beginner bodyweight to advanced powerlifting.
Browse by Category
Full Training Programs
Beginner Full Body Program
A 3-day full-body program designed for complete beginners. Master fundamental movement patterns and build a strong base before progressing to splits.
Intermediate Push Pull Legs
The classic Push/Pull/Legs split run twice per week. 6 days of targeted training to maximize hypertrophy and add serious mass.
Home Bodyweight Blast
A complete 4-day bodyweight program you can do anywhere — living room, hotel, park. Build strength, endurance, and a lean physique with just your bodyweight.
Fat Loss Cardio Blast
A 5-day cardio-focused fat loss program combining HIIT, steady-state cardio, and resistance training to create maximum caloric burn.
Dumbbell Only Workout Plan
A complete 4-day dumbbell workout plan requiring nothing but a pair of adjustable dumbbells and a bench. Upper/lower split built for home training.
Full Body Strength
Exercises
- Barbell Squat 4×6
- Bench Press 4×6
- Deadlift 3×5
- Barbell Row 4×6
- OHP 3×8
HIIT Blast
Exercises
- Burpees 8×30s
- Jump Squats 8×20
- Mountain Climbers 8×30s
- Box Jumps 6×10
- Sprint Intervals
Upper Body Push
Exercises
- Bench Press 4×8
- Incline DB Press 3×10
- OHP 3×10
- Lateral Raises 3×15
- Tricep Pushdown 3×12
Lower Body Legs
Exercises
- Back Squat 4×8
- Romanian DL 3×10
- Leg Press 3×12
- Leg Curl 3×12
- Walking Lunges 3×20
Core Crusher
Exercises
- Plank 4×45s
- Dead Bug 3×10
- Russian Twists 3×20
- Hollow Body Hold 3×30s
- Ab Wheel 3×8
Yoga Flow
Exercises
- Sun Salutation A×5
- Warrior Sequence
- Hip Openers
- Forward Folds
- Savasana
Running Program
Exercises
- 5 min warm-up walk
- 10×2 min run/1 min walk
- Build to 30 min continuous
- 5 min cool-down walk
Beginner Cardio
Exercises
- 5 min walk warm-up
- 20 min brisk walk or light jog
- Step-ups 3×15
- 5 min cool-down walk
Push Pull Legs – Push
Exercises
- Bench Press 4×5
- OHP 4×6
- DB Flye 3×12
- Cable Crossover 3×15
- Skull Crushers 3×10
Push Pull Legs – Pull
Exercises
- Deadlift 3×4
- Pull-ups 4×6
- Cable Row 3×10
- Face Pulls 3×15
- Barbell Curls 3×10
Push Pull Legs – Legs
Exercises
- Front Squat 4×5
- Romanian DL 3×8
- Leg Press 3×12
- Nordic Curls 3×5
- Calf Raises 4×15
Home No-Equipment
Exercises
- Push-ups 4×10
- Squats 4×15
- Reverse Lunges 3×10 each
- Glute Bridge 3×15
- Plank 3×30s
Build Your Custom Plan
Use our calculators to get calorie and macro targets tailored to your specific goals.
Explore Calculators