Workout plans
Complete programmes with every exercise, set, rep and rest period written out, plus exactly how to progress from week to week. Pick one that matches your schedule and run it for at least eight weeks.
New to the gym?Start with the beginner full body plan.
Training at home?Use the dumbbell-only plan.
Want to get strong?Run the 5x5 program.
Beginner · General fitness
Beginner Full Body Workout
A 3-day full body gym plan for beginners. Learn the big lifts, add weight every week and build a solid base of strength and muscle in 12 weeks.
Intermediate · Muscle gain
Push Pull Legs Split
A 6-day push pull legs routine for building muscle. Full schedule with sets, reps and rest times, plus how to progress, deload and adjust it.
Intermediate · Strength and muscle
Upper Lower Split
A 4-day upper lower split that trains every muscle twice a week. Strength and hypertrophy days, full sets and reps, and a clear way to progress.
Beginner · Strength
5x5 Strength Program
A 3-day 5x5 barbell program built on squats, presses, rows and deadlifts. A and B workouts, linear progression rules, and how to handle stalls.
Beginner · General fitness
Home Dumbbell Workout
A 4-day home workout plan using only dumbbells and bodyweight. Upper and lower sessions, sets and reps, and how to keep progressing with limited weights.
Beginner · Fat loss
Fat Loss Workout Plan
A 4-day fat loss workout plan that combines strength training with conditioning. Keep your muscle, burn more calories and know exactly what to do each day.