Free tool
Printable workout plans
Two free PDF plans to print or save to your phone.
Short answer: Choose the upper/lower split if you can train four days a week in a gym, or the dumbbell-only plan if you have three days and just a pair of dumbbells and a bench.
Upper / lower split — 4 days a week
Two upper-body and two lower-body days built around the squat, bench press, deadlift and overhead press. For lifters with a few months of full-body training behind them.
Download PDFDumbbell-only plan — 3 days a week
Two alternating full-body days using just dumbbells and a bench. Works at home or in a busy gym.
Download PDF
Each plan shows sets, reps and reps in reserve, with a blank column to write your weights. No email or sign-up needed.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.