Workout plans
Free weekly workout plans
Complete weeks of training you can follow from the first day: which session to do on which day, the sets, reps and rest, and how to make each week a little harder than the last. Every session opens a follow-along player, and every move has a 3D demo with an easier and a harder option.
By days per week
Pick the number of days you can keep doing for months, not the most you can manage this week.
2-day full-body workout plan
Two full-body strength sessions a week: the minimum that meets health guidelines, with every set, rep and rest, and an 8-week progression.
2 training days45 minBeginnerGym, or dumbbells at home3 days a week3-day full-body workout plan
A beginner gym plan: three full-body sessions a week, alternating workouts A and B, with sets, reps, rest and an 8-week progression.
3 training days45 minBeginnerGym (dumbbells, cables, machines)3 days a week3-day home workout plan
Three full-body home workouts a week with dumbbells or no equipment at all, plus walks and an 8-week plan to keep progressing.
3 training days35 minBeginnerAdjustable dumbbells, a bench or sturdy step; a band helps2 days a weekBeginner workout plan: your first 4 weeks
Your first four weeks: two, then three short strength sessions a week at home plus walks, building gently to a full routine.
2 training days20 minBeginnerNone (a chair and a wall; a band helps)4 days a week4-day upper/lower workout split
A 4-day upper/lower split: two upper body and two lower body gym days, each muscle trained twice a week, with sets, reps and progression.
4 training days50 minIntermediateGym5 days a week5-day workout split
A 5-day gym split that trains every muscle twice a week: upper, lower, push, pull and legs, with an honest look at the bro split.
5 training days50 minIntermediateGym5 days a week5-day body-part split (bro split)
The classic chest, back, legs, shoulders and arms week, built from our gym workouts, with what research says about training each muscle once.
5 training days45 minIntermediateGym6 days a weekPush pull legs split (6 days a week)
A 6-day push/pull/legs plan for experienced lifters: two push, two pull and two leg days, with sets, reps, rest and lighter weeks.
6 training days55 minAdvancedGym7 days a week7-day workout plan
A full week that mixes intensities: three strength days, two cardio days, a mobility day and an easy day, never seven hard days.
3 training days45 minBeginnerGym or home3 days a week4-week beginner Pilates plan
A free 4-week, 3-day Pilates plan for complete beginners. Two mat days and one wall day, with clear rules for when to move each exercise to its harder version.
3 training days25 minBeginnerA mat and a wallFor you
The same training principles, with the questions each group asks most.
Workout plan for women
A weekly workout plan for women: three strength days, cardio and pelvic floor training, with the evidence on periods, pregnancy and menopause.
3 training days45 minBeginnerGym, or dumbbells at home3 days a week · Women over 50Workout plan for women over 50
A weekly plan for women over 50: strength, bone-loading and balance on 3 days plus walking, built on UK osteoporosis consensus advice.
3 training days45 minBeginnerDumbbells or a gym; a chair and a counter4 days a week · MenWorkout plan for men
A 4-day gym workout routine for men: upper and lower days, each muscle trained twice a week, with sets, reps, progression and the evidence.
4 training days50 minIntermediateGym (home swaps listed)3 days a week · Men over 40Workout plan for men over 40
A 3-day strength plan for men over 40 with power and bone work, two cardio days and mobility, built on research on ageing muscle.
3 training days45 minBeginnerGym (home swaps listed)Which split should I choose?
When the weekly hard sets are the same, the split matters less than doing it consistently.
| Plan | Training days | Each muscle, per week | Session | Best for |
|---|---|---|---|---|
| 2-day full-body workout plan | 2 | 2× | 45 min | Busy weeks and a first strength habit. The minimum the guidelines ask for. |
| 3-day full-body workout plan | 3 | 3× | 45 min | Most beginners. Every muscle three times a week in short sessions. |
| 4-day upper/lower workout split | 4 | 2× | 50 min | Intermediates with four days: shorter sessions, more total work. |
| 5-day workout split | 5 | 2× | 50 min | Five days of upper, lower, push and pull with the volume spread out. |
| 5-day body-part split (bro split) | 5 | 1× | 45 min | Lifters who like one long session per body part. Each muscle gets one hard day. |
| Push pull legs split (6 days a week) | 6 | 2× | 55 min | Experienced lifters training six days, each muscle twice. |
| 7-day workout plan | 3 | 3× | 45 min | Moving every day: three strength days, cardio and mobility on the rest. |
Questions people ask
How many days a week should I work out?
The World Health Organization asks adults for muscle-strengthening activity on at least two days a week, plus 150 to 300 minutes of moderate activity such as brisk walking. The American College of Sports Medicine's 2026 position stand also sets two sessions a week as the minimum for strength. Beyond that, research finds that how much hard work you do each week matters more than how you spread it, so the right number of days is the number you can keep doing.
Which split is best: full body, upper/lower or push pull legs?
When the weekly number of hard sets is the same, studies find similar muscle gains from training a muscle once, twice or three times a week. Choose by your schedule: full body for two or three days a week, upper/lower for four, and push pull legs for five or six.
How long until I see results?
In trials lasting six weeks or more, people new to lifting gain measurable strength and muscle size compared with people who do not train. How soon you notice it yourself varies from person to person, so track the weights and reps you lift rather than the mirror.
Do I need a gym?
No. Several plans here use dumbbells or body weight only, and every move lists an easier and a harder option so you can keep progressing at home.