Free workout programs

Proven gym plans with every exercise, set and rep spelled out: Push/Pull/Legs, Upper/Lower, Full Body, 5×5 and more. Pick one that fits how many days you can train.

Machine Starter

Beginner 2–3 days a week Machines General fitness

Your first month in the gym. Machines guide the movement, so you can focus on effort, not technique.

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Beginner Full Body

Beginner 3 days a week Full gym Muscle

The classic way to start: every muscle three times a week with the big free-weight lifts.

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Beginner Push/Pull/Legs

Beginner 3 days a week Full gym Muscle

One push, one pull and one leg day. Simple to follow and easy to grow into a 6-day split later.

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Dumbbells Only

Beginner 3 days a week Dumbbells only General fitness

For home, condo gyms and hotel trips. A pair of dumbbells and a bench is all you need.

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Upper/Lower

Intermediate 4 days a week Full gym Muscle

Each muscle twice a week with one heavier day and one higher-rep day. The best balance of results and recovery for most people.

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Push/Pull/Legs ×2

Intermediate 6 days a week Full gym Muscle

The popular 6-day split: each muscle twice a week with plenty of volume. Needs good sleep and food to recover.

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Strength 5×5

Intermediate 3 days a week Full gym Strength

Heavy barbell basics, five sets of five. Add 2.5 kg whenever you hit all 25 reps.

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5-Day Body Part Split

Intermediate 5 days a week Full gym Muscle

One muscle group a day with lots of variety. Good when you enjoy long, focused sessions.

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Glutes & Legs Focus

Beginner 3 days a week Full gym Muscle

Two lower-body days built around hip thrusts and squats, plus one upper-body day to stay balanced.

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Which program should I pick?

New to the gym, a bit nervous? Machine Starter. Machines guide the movement while you learn.
Can train 3 days? Beginner Full Body or Push/Pull/Legs for beginners.
4 days and some experience? Upper/Lower: the best balance of results and recovery for most people.
Want to get strong? Strength 5×5.
Training at home or in a condo gym? Dumbbells Only.

The best program is the one you'll actually follow. Consistency for 12 weeks beats a "perfect" plan you quit after three.

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Add any program in one tap. RepFuel remembers last session's weights, runs your rest timer, celebrates PRs and counts your calories. Free, works on any phone, no app store needed.

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