Plans that progress

Free workout plans

Clear schedules, sets, reps, rest and progression—designed to be useful on the gym floor, not just inspirational on a screen.

Beginner guides

A confidence-building full-body program with two weekly sessions and simple progression.

6 min setup

Weight loss

A progressive plan that combines resistance training, low-impact cardio and recovery.

8 min setup

Advanced training

A structured intermediate plan for building strength while improving body composition.

10 min setup

Walking

Build from short, comfortable walks to a reliable weekly aerobic routine.

5 min setup

Home workouts

A complete home program using a pair of adjustable dumbbells and minimal floor space.

7 min setup

Senior fitness

A low-complexity strength and balance plan with stable exercise options.

8 min setup