Workout Plans

Beginner, home and weight-loss focused workout plans for every experience level — or build your own with the Workout Plan Generator.

Try the Workout Plan Generator

Beginner Full Body Workout Plan

This plan is designed for anyone new to structured training. It trains your whole body three times a week with a day of rest in between sessions, using a small set of foundational movements so you can focus on learning good form before adding complexity.

Beginner3 days/weekDumbbells

Home Workout Plan (No Equipment)

This plan uses only bodyweight movements, so it can be done anywhere with a small amount of floor space. It is a great starting point for building strength and consistency before deciding whether to add equipment or join a gym.

Beginner3 days/weekNo Equipment

Weight Loss Workout Plan

This plan combines resistance training with shorter rest periods and higher rep ranges to increase calorie burn during and after your workout, while resistance work helps preserve lean muscle during a calorie deficit. Pair it with the Calorie Calculator to set your daily nutrition target.

Intermediate4 days/weekDumbbells

Workout Plans

Beginner Full Body Workout Plan

Home Workout Plan (No Equipment)

Weight Loss Workout Plan

Want a plan built around your schedule?