● Programs for every goal

Workout plans for every goal

Pick the plan that fits you, from beginner to advanced, home, dumbbell-only, upper/lower, fat loss, glute focus or busy 2-day. Know which day trains what, how many sets and reps, and click any exercise for its GIF demo.

Beginner Intermediate Advanced Home Dumbbell Upper/Lower Fat loss Glutes Busy

Beginner

Workout plan for beginners

3 days/week · Full Body · bodyweight & dumbbell focus

2 days · 12 exercises

A beginner program focused on learning correct form with the basics. Train the whole body alternating two workouts (A/B), e.g. Mon=A, Wed=B, Fri=A. Rest 60–90 sec between sets.

Workout A

Full Body

Exercise	Body part	Sets × reps
Dumbbell Goblet Squat	Upper Legs	3 sets × 10 reps
Kneeling Push-up (male)	Chest	3 sets × 8–10 reps
Dumbbell Bent Over Row	Back	3 sets × 10 reps
Dumbbell Seated Shoulder Press	Shoulders	3 sets × 10 reps
Low Glute Bridge On Floor	Upper Legs	3 sets × 12 reps
Front Plank With Twist	Waist	3 sets × 30 sec

Workout B

Full Body

Exercise	Body part	Sets × reps
Forward Lunge (male)	Upper Legs	3 sets × 10 reps/side
Cable Lat Pulldown Full Range Of Motion	Back	3 sets × 10 reps
Dumbbell Incline Bench Press	Chest	3 sets × 10 reps
Dumbbell Biceps Curl	Upper Arms	3 sets × 12 reps
Cable Triceps Pushdown (v-bar)	Upper Arms	3 sets × 12 reps
Crunch (hands Overhead)	Waist	3 sets × 15 reps

Intermediate

Workout plan for intermediate

4 days/week · Push / Pull / Legs · barbell & dumbbell focus

3 days · 15 exercises

For those with solid form who have trained consistently for 3–6 months. A Push/Pull/Legs split with progressive overload. Rest 90–120 sec between sets.

Push - Chest, Shoulders, Triceps

Push

Exercise	Body part	Sets × reps
Barbell Bench Press	Chest	4 sets × 8 reps
Barbell Incline Bench Press	Chest	3 sets × 10 reps
Dumbbell Seated Shoulder Press	Shoulders	3 sets × 10 reps
Dumbbell Full Can Lateral Raise	Shoulders	3 sets × 15 reps
Cable Triceps Pushdown (v-bar)	Upper Arms	3 sets × 12 reps

Pull - Back, Biceps

Pull

Exercise	Body part	Sets × reps
Barbell Deadlift	Upper Legs	4 sets × 6 reps
Barbell Bent Over Row	Back	4 sets × 8 reps
Cable Lat Pulldown Full Range Of Motion	Back	3 sets × 10 reps
Cable Seated Row	Back	3 sets × 10 reps
Dumbbell Biceps Curl	Upper Arms	3 sets × 12 reps

Legs

Exercise	Body part	Sets × reps
Barbell Full Squat	Upper Legs	4 sets × 8 reps
Barbell Romanian Deadlift	Upper Legs	3 sets × 10 reps
Lever Alternate Leg Press	Upper Legs	3 sets × 12 reps
Lever Seated Leg Curl	Upper Legs	3 sets × 12 reps
Lever Standing Calf Raise	Lower Legs	4 sets × 15 reps

Advanced

Workout plan for advanced

5 days/week · Bro Split · high volume, intensity & variety

4 days · 20 exercises

For lifters with 1–2+ years of experience. High volume and intensity with a daily muscle split. Manage form and recovery carefully. Rest 2–3 min between heavy sets.

Day 1 - Chest + Triceps

Chest/Triceps

Exercise	Body part	Sets × reps
Barbell Bench Press	Chest	5 sets × 5 reps
Barbell Incline Bench Press	Chest	4 sets × 8 reps
Dumbbell Fly	Chest	3 sets × 12 reps
Assisted Triceps Dip (kneeling)	Upper Arms	3 sets × 10 reps
Dumbbell Lying Extension (across Face)	Upper Arms	3 sets × 12 reps

Day 2 - Back + Biceps

Back/Biceps

Exercise	Body part	Sets × reps
Barbell Deadlift	Upper Legs	5 sets × 5 reps
Chin-up	Back	4 sets × 8 reps
Barbell Bent Over Row	Back	4 sets × 8 reps
Cable Seated Row	Back	3 sets × 12 reps
Dumbbell Biceps Curl	Upper Arms	4 sets × 12 reps

Day 3 - Legs

Legs

Exercise	Body part	Sets × reps
Barbell Full Squat	Upper Legs	5 sets × 5 reps
Barbell Romanian Deadlift	Upper Legs	4 sets × 8 reps
Lever Alternate Leg Press	Upper Legs	4 sets × 12 reps
Lever Seated Leg Curl	Upper Legs	4 sets × 12 reps
Lever Standing Calf Raise	Lower Legs	5 sets × 20 reps

Day 4 - Shoulders + Core

Shoulders/Core

Exercise	Body part	Sets × reps
Barbell Seated Overhead Press	Shoulders	4 sets × 8 reps
Dumbbell Seated Shoulder Press	Shoulders	3 sets × 10 reps
Dumbbell Full Can Lateral Raise	Shoulders	4 sets × 15 reps
Front Plank With Twist	Waist	4 sets × 45 sec
Crunch (hands Overhead)	Waist	4 sets × 20 reps

Home

Workout plan for home / no equipment

3 days/week · Full Body · bodyweight only, no equipment

2 days · 10 exercises

Train anywhere with zero equipment using bodyweight moves, alternating two workouts (A/B), e.g. Mon=A, Wed=B, Fri=A. Progress by slowing the tempo or adding reps. Rest 45-75 sec.

Workout A

Full Body

Exercise	Body part	Sets × reps
Push-up	Chest	3 sets × 12 reps
Jump Squat	Upper Legs	3 sets × 15 reps
Low Glute Bridge On Floor	Upper Legs	3 sets × 15 reps
Front Plank With Twist	Waist	3 sets × 40 sec
Crunch (hands Overhead)	Waist	3 sets × 20 reps

Workout B

Full Body

Exercise	Body part	Sets × reps
Kneeling Push-up (male)	Chest	3 sets × 12 reps
Forward Lunge (male)	Upper Legs	3 sets × 12 reps/side
Burpee	Cardio	4 sets × 10 reps
Mountain Climber	Cardio	3 sets × 30 sec
Crunch (hands Overhead)	Waist	3 sets × 20 reps

Dumbbell

Workout plan for dumbbell only

3 days/week · Full Body · one pair of dumbbells

2 days · 10 exercises

For anyone with dumbbells at home: a full-body plan using a single pair, alternating A/B. Rest 60-90 sec; pick a weight that leaves 1-2 reps in the tank on the last set.

Workout A

Upper focus

Exercise	Body part	Sets × reps
Dumbbell Incline Bench Press	Chest	3 sets × 10 reps
Dumbbell Seated Shoulder Press	Shoulders	3 sets × 10 reps
Dumbbell Bent Over Row	Back	3 sets × 10 reps
Dumbbell Biceps Curl	Upper Arms	3 sets × 12 reps
Dumbbell Lying Extension (across Face)	Upper Arms	3 sets × 12 reps

Workout B

Lower + Core

Exercise	Body part	Sets × reps
Dumbbell Goblet Squat	Upper Legs	3 sets × 12 reps
Forward Lunge (male)	Upper Legs	3 sets × 12 reps/side
Low Glute Bridge On Floor	Upper Legs	3 sets × 15 reps
Dumbbell Full Can Lateral Raise	Shoulders	3 sets × 15 reps
Front Plank With Twist	Waist	3 sets × 40 sec

Upper/Lower

Workout plan for upper / lower split

4 days/week · Upper / Lower · barbell & dumbbell

4 days · 22 exercises

Two upper and two lower days, ideal for 4 days a week and hitting each muscle twice weekly, e.g. Mon=Upper A, Tue=Lower A, Thu=Upper B, Fri=Lower B. Rest 90-120 sec.

Upper A

Upper

Exercise	Body part	Sets × reps
Barbell Bench Press	Chest	4 sets × 8 reps
Barbell Bent Over Row	Back	4 sets × 8 reps
Barbell Seated Overhead Press	Shoulders	3 sets × 10 reps
Cable Lat Pulldown Full Range Of Motion	Back	3 sets × 10 reps
Dumbbell Biceps Curl	Upper Arms	3 sets × 12 reps
Cable Triceps Pushdown (v-bar)	Upper Arms	3 sets × 12 reps

Lower A

Lower

Exercise	Body part	Sets × reps
Barbell Full Squat	Upper Legs	4 sets × 8 reps
Barbell Romanian Deadlift	Upper Legs	3 sets × 10 reps
Forward Lunge (male)	Upper Legs	3 sets × 12 reps/side
Lever Standing Calf Raise	Lower Legs	4 sets × 15 reps
Crunch (hands Overhead)	Waist	3 sets × 20 reps

Upper B

Upper

Exercise	Body part	Sets × reps
Barbell Incline Bench Press	Chest	4 sets × 8 reps
Cable Seated Row	Back	4 sets × 10 reps
Dumbbell Seated Shoulder Press	Shoulders	3 sets × 10 reps
Chin-up	Back	3 sets × 8 reps
Dumbbell Full Can Lateral Raise	Shoulders	3 sets × 15 reps
Dumbbell Lying Extension (across Face)	Upper Arms	3 sets × 12 reps

Lower B

Lower

Exercise	Body part	Sets × reps
Barbell Deadlift	Upper Legs	4 sets × 6 reps
Dumbbell Goblet Squat	Upper Legs	3 sets × 12 reps
Lever Alternate Leg Press	Upper Legs	3 sets × 12 reps
Lever Seated Leg Curl	Upper Legs	3 sets × 12 reps
Lever Standing Calf Raise	Lower Legs	4 sets × 20 reps

Fat loss

Workout plan for fat loss (weights + hiit)

4 days/week · Full-body weights + HIIT · burn fat, keep muscle

4 days · 16 exercises

Full-body weights to keep muscle plus HIIT circuit days to burn calories, paired with a modest calorie deficit. Short rests on weight days (45-60 sec); on HIIT days run rounds continuously, rest 60-90 sec between rounds.

Day 1 - Full-body weights

Strength

Exercise	Body part	Sets × reps
Barbell Full Squat	Upper Legs	3 sets × 10 reps
Barbell Bench Press	Chest	3 sets × 10 reps
Barbell Bent Over Row	Back	3 sets × 10 reps
Front Plank With Twist	Waist	3 sets × 45 sec

Day 2 - HIIT circuit

HIIT

Exercise	Body part	Sets × reps
Burpee	Cardio	4 sets × 20 sec
Jump Squat	Upper Legs	4 sets × 20 sec
Mountain Climber	Cardio	4 sets × 30 sec
Push-up	Chest	4 sets × 15 reps

Day 3 - Full-body weights

Strength

Exercise	Body part	Sets × reps
Barbell Deadlift	Upper Legs	3 sets × 8 reps
Barbell Seated Overhead Press	Shoulders	3 sets × 10 reps
Cable Lat Pulldown Full Range Of Motion	Back	3 sets × 10 reps
Crunch (hands Overhead)	Waist	3 sets × 20 reps

Day 4 - HIIT circuit

HIIT

Exercise	Body part	Sets × reps
Jump Squat	Upper Legs	4 sets × 20 sec
Burpee	Cardio	4 sets × 15 reps
Mountain Climber	Cardio	4 sets × 30 sec
Forward Lunge (male)	Upper Legs	3 sets × 12 reps/side

Glutes

Workout plan for glutes & lower body

3 days/week · Glutes, thighs & calves focus

3 days · 13 exercises

Build and tone the glutes and lower body, for anyone who wants to focus on the lower half. Pick weights where you feel the target muscles working. Rest 60-90 sec between sets.

Day 1

Glutes + Quads

Exercise	Body part	Sets × reps
Barbell Glute Bridge	Upper Legs	4 sets × 12 reps
Barbell Full Squat	Upper Legs	4 sets × 10 reps
Forward Lunge (male)	Upper Legs	3 sets × 12 reps/side
Lever Standing Calf Raise	Lower Legs	4 sets × 15 reps

Day 2

Glutes + Hamstrings

Exercise	Body part	Sets × reps
Barbell Romanian Deadlift	Upper Legs	4 sets × 10 reps
Dumbbell Goblet Squat	Upper Legs	3 sets × 12 reps
Low Glute Bridge On Floor	Upper Legs	3 sets × 15 reps
Lever Seated Leg Curl	Upper Legs	3 sets × 12 reps

Day 3

Lower + Core

Exercise	Body part	Sets × reps
Lever Alternate Leg Press	Upper Legs	4 sets × 12 reps
Forward Lunge (male)	Upper Legs	3 sets × 12 reps/side
Barbell Glute Bridge	Upper Legs	3 sets × 15 reps
Lever Standing Calf Raise	Lower Legs	4 sets × 20 reps
Front Plank With Twist	Waist	3 sets × 40 sec

Busy

Workout plan for busy / 2 days a week

2 days/week · Full Body · big compound moves, time-efficient

2 days · 10 exercises

For busy people: train twice a week with the highest-value compound lifts covering the whole body in 5 moves. Leave 2-3 days between the two sessions. Rest 90-120 sec between sets.

Workout A

Full Body

Exercise	Body part	Sets × reps
Barbell Full Squat	Upper Legs	3 sets × 8 reps
Barbell Bench Press	Chest	3 sets × 8 reps
Barbell Bent Over Row	Back	3 sets × 8 reps
Barbell Seated Overhead Press	Shoulders	3 sets × 10 reps
Crunch (hands Overhead)	Waist	3 sets × 20 reps

Workout B

Full Body

Exercise	Body part	Sets × reps
Barbell Deadlift	Upper Legs	3 sets × 6 reps
Barbell Incline Bench Press	Chest	3 sets × 10 reps
Cable Lat Pulldown Full Range Of Motion	Back	3 sets × 10 reps
Dumbbell Goblet Squat	Upper Legs	3 sets × 12 reps
Front Plank With Twist	Waist	3 sets × 45 sec

Tip: Warm up 5-10 minutes before every session, start with a weight you can control with good form, and add load gradually. If you have a medical condition or are new to training, consult a doctor or trainer first · For educational use only.