Workouts
Workout routines and training plans for muscle and strength
Match your routine to your week. Beginners do well on three full-body days. Four days suits an upper-lower split. With five or six days, push-pull-legs fits. The routine you can keep doing matters more than the split.
Free tool · 2 to 6 days
Build your own routine
Pick your days, split and equipment for a full plan with sets, reps and rest — including 5 and 6-day weeks.
Most popular first
Workout routines
- 3 days / week
- Full body
- Dumbbells
- Beginner
Beginner dumbbell workout plan: 3-day full-body routine
A full-body dumbbell plan for beginners with sets, reps and progression built in.
View routine →- 4 days / week
- Upper / lower
- Full gym
4-day upper lower split: the complete workout routine and schedule
Two upper and two lower sessions a week, with every main muscle trained twice. Schedule, workouts and progression.
View routine →- 3 days / week
- Full body
- Full gym
- Beginner
Gym workout plan for beginners: 3-day full-body routine
A complete 3-day full-body gym plan with exercises, sets, reps, rest and progression rules. Evidence-backed, beginner-friendly, and free to follow.
View routine →
New to the gym?
Start with the basics
Never trained before? Read the beginner gym roadmap first. Want pure strength? See the powerlifting and strength tools.