Beginner
Weekly plan
Full body
Beginner full body
Full gym·3 days / week
40–50 min9
24 workouts. Free to explore.
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Intermediate
Workout
Upper body
Chest & triceps
Full gym
40–45 min4
Intermediate
Workout
Legs & glutes
Glutes & hamstrings
Full gym
40–50 min4
Intermediate
Weekly plan
Training splits
Upper / lower split
Full gym·4 days / week
50–65 min16
Beginner
Workout
Upper body
Dumbbell upper body
Dumbbells
30–40 min5
Beginner
Workout
At home
Core essentials
No equipment
15–20 min4
Intermediate
Workout
Upper body
Back & biceps
Full gym
40–45 min5
Intermediate
Workout
Upper body
Shoulders & arms
Dumbbells
30–40 min5
Intermediate
Workout
Legs & glutes
Quad-focused leg day
Full gym
45–50 min5
Beginner
Workout
Legs & glutes
Dumbbell lower body
Dumbbells
30–40 min5
Beginner
Workout
Legs & glutes
Bodyweight leg day
No equipment
20–25 min4
Beginner
Workout
Full body
Quick home workout
No equipment
20–25 min5
IntermediateWorkout
Upper body
Dumbbell push day
Dumbbells
35–45 min4
Intermediate
Workout
Upper body
Pull day
Full gym
40–45 min4
Beginner
Workout
Legs & glutes
Legs & core
Full gym
35–45 min5
BeginnerWorkout
Full body
Full body in 30
Full gym
25–35 min4
Beginner
Workout
Upper body
Dumbbell arms
Dumbbells
20–25 min4
Intermediate
Workout
Upper body
Back & rear delts
Dumbbells
25–35 min4
AdvancedWeekly plan
Training splits
Push / pull / legs
Full gym·6 days / week
45–60 min14
IntermediateWeekly plan
Training splits
Push / pull / legs · 3 days
Full gym·3 days / week
45–60 min14
BeginnerWeekly plan
Full body
Dumbbell full body
Dumbbells·3 days / week
35–45 min8
BeginnerWeekly plan
Full body
Bodyweight at home
No equipment·3 days / week
20–30 min5
IntermediateWeekly plan
Full body
Three-day strength
Full gym·3 days / week
50–65 min7
BeginnerWeekly plan
Full body
Two-day full body
Full gym·2 days / week
40–50 min9
No workouts match these filters.