Free Workout Plans for Every Goal
Gym workout plans for men and women, from beginner to advanced, plus chest, arm, leg, glute and core workouts. Choose by how many days a week you can train, then get the full weekly workout schedule with sets, reps, rest times and progression.
✓ Reviewed by FISAF-certified coaches ✓ Research sources linked ✓ Free, no sign-up
Which Workout Plan Should You Start With?
Most people fit one of these four situations, from a first beginner workout plan to a 6-day split. Each one points to the plan we would start them on.
Full Body Workout Plan for Beginners
3 days a week, 45–55 min. Learn the main lifts with a simple routine.
See the plan → Want to get strongerBeginner Strength Training Program
12 weeks of linear progression on the squat, bench press and deadlift.
See the plan → 4 days, build muscle4-Day Upper Lower Split
Upper and lower body twice a week with double progression.
See the plan → Can train 6 daysPush Pull Legs Workout Plan
Heavy A days and higher-rep B days, each muscle twice a week.
See the plan →Browse Workout Plans by Goal
Tap a goal such as muscle gain or strength, or filter by training days and experience level. Every workout routine below is free and lists every exercise.
Push Pull Legs Workout Plan
6-day PPL with heavy A days and higher-rep B days.
View plan →Full Body Workout Plan for Beginners
Three full-body gym days led by the squat, bench press and deadlift.
View plan →4-Day Upper Lower Split
Upper and lower body twice a week with simple double progression.
View plan →5×5 Strength & Muscle Program
Two alternating barbell workouts, adding weight every session.
View plan →Bro Split 5-Day Workout Plan
One muscle group per day, done the evidence-based way.
View plan →4-Day Workout Split
Torso/Limbs split plus how every 4-day option compares.
View plan →3-Day Full Body Workout (Intermediate)
Heavy, light and medium full-body days for busy lifters.
View plan →12-Week Lean Bulk Workout Plan
Three training phases matched to a small calorie surplus.
View plan →4-Day Hypertrophy Program
A 6-week mesocycle with set ramps and RIR targets.
View plan →Workout Plan for Skinny Guys
Short compound-first sessions plus an eating plan that works.
View plan →5-Day Workout Split
Upper, Lower, Push, Pull, Legs: every muscle twice a week.
View plan →6-Day PPL Hypertrophy Program
High-volume PPL with intensity techniques for experienced lifters.
View plan →Beginner Strength Training Program
12 weeks of linear progression on the main lifts.
View plan →Strength Training Plan for Women
Three full-body days with glute, posture and bone-health focus.
View plan →Powerlifting Program for Beginners
12 weeks of squat, bench and deadlift ending in a test day.
View plan →Chest Workout Plan
Two chest days a week, with gym, dumbbell and push-up versions.
View plan →Arm Workout Plan
Biceps and triceps twice a week, with gym, dumbbell and band versions.
View plan →Leg Day Workout
Beginner, quad-focus, hamstring-focus and dumbbell leg days.
View plan →Glute Workout Plan
Hip thrusts, deep squats and lunges twice a week, at the gym or home.
View plan →Core Workout Plan
Short ab and core sessions three times a week, plus a 10-minute version.
View plan →No plan matches all of those filters yet. New plans are added regularly. Try removing one filter.
Which Workout Split Fits Your Week?
Build your weekly workout schedule around the days you can train every week, not the days you hope to train. The workout split follows from that.
| Days/week | Split type | How it works | Our plans |
|---|---|---|---|
| 2–3 days | Full body | Every session trains the whole body, so each muscle is worked on every training day. | |
| 4 days | Upper/Lower or Torso/Limbs | Two different sessions, each done twice a week. | |
| 5 days | Hybrid or body-part split | Either upper/lower plus push/pull/legs, or one main muscle group per day. | |
| 6 days | Push Pull Legs | Push, pull and leg sessions, each done twice a week. |
Want the reasoning behind each split? Read upper/lower vs full body and our guide to the push pull legs split.
How to Choose the Right Workout Plan
Answer these four questions in order and you will usually land on one or two plans.
Count your training days
Use the days you can train every week, even in a busy week. A 3-day plan you complete beats a 6-day plan you keep skipping.
Be honest about experience
Under about 6 months of regular lifting? Start with a beginner plan. They use fewer exercises and simpler progression.
Pick one main goal
Muscle size or maximal strength. Both plan types build some of each, but the sets, reps and rest times differ.
Check time and equipment
Every card shows session length and equipment. Barbell plans need a rack, bench and barbell.
What Every ExerciseMenu Plan Includes
A full weekly schedule
Training and rest days laid out, with day tabs for each workout.
Every set, rep and rest time
No guessing: each exercise lists sets, rep range, rest and effort level.
Progression rules
When to add weight and what to do when you stall, built on progressive overload.
Research you can check
Training claims link to the study itself, mostly PubMed and ACSM sources.
Coach reviewed
Every program is checked by FISAF-certified coaches before it goes live.
Free and printable
No sign-up, no email gate. Print a plan and every workout day prints with it.
Free Tools and Guides to Use With Your Plan
Workout Plan Questions
Are these workout plans really free?
Yes. Every plan on this page shows the full program, including all workouts, sets, reps and rest times, without an account, email or payment.
Which plan should a complete beginner pick?
Start with the Full Body Workout Plan for Beginners if your goal is general muscle and fitness, or the Beginner Strength Training Program if you mainly want to lift heavier. Both are 3 days a week.
Are these workout plans for men or women?
Most plans work for men and women alike; pick by days and experience. Two are written for a specific group: the Strength Training Plan for Women adds extra glute work and notes on bone health, and the Workout Plan for Skinny Guys pairs training with an eating plan for men who struggle to gain weight.
Can I do two workout plans at the same time?
No. Each plan already sets the weekly sets for every muscle, so running two adds work the program was not designed around. Pick one, follow it as written, and switch once it stops working for you.
How long should I stay on one plan?
Run it for at least one full block. Our plans run in blocks of 4 to 12 weeks, shown on each card. Keep going while your lifts or reps still rise from week to week.
What if I can only train two days a week?
The Strength Training Plan for Women includes a 2-day option. With any 3-day full-body plan, do not cram three workouts into two days. Pick a plan that matches the days you have.
Still Not Sure Which Plan to Pick?
Answer 4 quick questions in our free Workout Split Finder and get a split matched to your goal, training days, experience and equipment.