Workout plans
Every plan here is written out in full — the days, the movements, the sets, the reps and the rest — with a demo clip for each exercise. No email, no signup, no PDF to download.
Home Workout PlanFour sessions a week, no equipment, the whole week written out.4 days a week · 30–40 minutes · None. A chair and a wall.No-Equipment WorkoutNothing but floor space. Three circuits, scalable in both directions.3 days a week · 25–35 minutes · Nothing at allCalisthenics PlanSix patterns, and the ladder that takes each from scaled to full.3–4 days a week · 40–50 minutes · A pull-up bar. Everything else is optional.Push Pull LegsThe classic six-day split, with the three-day version underneath it.6 (or 3, see below) days a week · 60–75 minutes · Full gymUpper Lower SplitFour days, each muscle twice a week. The best frequency-to-recovery trade there is.4 days a week · 55–70 minutes · Full gymBeginner Gym WorkoutThree days, six movements, twelve weeks. Built to be repeated, not admired.3, on non-consecutive days days a week · 45–55 minutes · Full gym
Build your own from the catalogue
If none of the plans above fits your week, the movements are all browsable by the muscle they train or the equipment you have.