Free workout programs
Full body, upper/lower or push pull legs: complete programs built from research-based guidelines.
Workouts, sets, reps, rest and progression: complete programs whose every parameter follows ACSM guidelines and the cited meta-analyses.
3-day full body workout plan for beginners
A complete three-sessions-a-week program to start lifting, in line with ACSM guidelines.
4-day upper lower split workout plan
A four-day upper body / lower body program for lifters with at least six months of training.
Push pull legs (PPL) 6-day workout plan
The complete push pull legs program for experienced lifters: sessions, sets, rest, progression and volume per muscle.