Free workout plans
Workout Plans
Free weekly workout plans with every exercise, set, rep and rest time written out, plus simple rules for when to add weight. Pick a plan by how many days you can train and where you train: a gym, or at home with no equipment or a pair of dumbbells. Every exercise links to a step-by-step guide.
Written by the GymStreak coaching teamUpdated
Which plan is right for you?
| Plan | Days a week | Session | Level | Equipment |
|---|---|---|---|---|
| Push/pull/legs | 3 or 6 days a week | 60–75 min | Intermediate | Full gym |
| Upper/lower split | 4 days a week | 55–70 min | Beginner to intermediate | Full gym |
| 3-day full body | 3 days a week | 50–65 min | Beginner to intermediate | Full gym |
| Beginner gym plan | 3 days a week | 40–50 min | Beginner | Gym machines and dumbbells |
| Home workout (no equipment) | 3 days a week | 35–45 min | Beginner to intermediate | None (a chair or sofa helps) |
| Beginner home workout | 3 days a week | 20–30 min | Complete beginner | None (a wall and a table help) |
| 20-minute home workout | 3 days a week | 20 min | Beginner to intermediate | None |
| Home dumbbell workout | 3 days a week | 40–50 min | Beginner to intermediate | A pair of dumbbells |
- New to training?Start with the beginner gym plan or the beginner home workout. Both train your whole body 3 days a week.
- Can train 3 or 4 days?Full body on 3 days or upper/lower on 4 train every muscle more than once a week.
- Short on time?The 20-minute home workout fits a full body session into a lunch break. For how the splits compare, read the 4 types of workout split.
Gym plans
For a gym with barbells, dumbbells, cables and machines.
- 3 or 6 days a week · 60–75 minPush Pull Legs Workout PlanChest, shoulders and triceps; back and biceps; then legs. Run it 3 or 6 days a week.IntermediateFull gymSee the plan →
- 4 days a week · 55–70 minUpper Lower Split: 4-Day Workout PlanFour days a week: two upper-body and two lower-body sessions, every muscle twice.Beginner to intermediateFull gymSee the plan →
- 3 days a week · 50–65 min3-Day Full Body Workout PlanTwo alternating full body sessions, three days a week. The best all-round starting plan.Beginner to intermediateFull gymSee the plan →
- 3 days a week · 40–50 minBeginner Gym Workout PlanYour first 8–12 weeks in the gym: 3 short full body days with machines and dumbbells.BeginnerGym machines and dumbbellsSee the plan →
Home plans
No equipment, or just a pair of dumbbells.
- 3 days a week · 35–45 minNo-Equipment Home Workout PlanTwo full body bodyweight workouts, 3 days a week. Only a chair and some floor space.Beginner to intermediateNone (a chair or sofa helps)See the plan →
- 3 days a week · 20–30 minBeginner Home Workout PlanA gentle 4-week start: one short full body routine, 3 days a week, no equipment.Complete beginnerNone (a wall and a table help)See the plan →
- 3 days a week · 20 min20-Minute Home Workout PlanTwo quick full body circuits, 40 s on and 20 s off. Warm-up to finish in about 20 minutes.Beginner to intermediateNoneSee the plan →
- 3 days a week · 40–50 minHome Dumbbell Workout PlanTwo full body dumbbell workouts, 3 days a week. No bench needed.Beginner to intermediateA pair of dumbbellsSee the plan →
How these plans are written
Mainstream programming
Sets, reps and rest times follow the American College of Sports Medicine’s resistance training position stand and NSCA guidance: conservative ranges that work for most people.
Clear progression
Every plan says exactly when to add reps or weight, how hard each set should be (see reps in reserve) and what to do if you stall.
Every exercise explained
Each exercise links to its guide in the exercise library, with form cues and the muscles it works. Terms are explained in the glossary.
General fitness guidance, not medical advice.
Want a plan built for you?
GymStreak’s AI builds a weekly plan like these around your goal, training days, session length, equipment and injuries, with a demo for every exercise. Free to download; starting and logging workouts needs Premium, an in-app subscription, and the app shows your local price before you pay.