Follow a plan that works
Workout Plans
Structured, progressive programs for home, gym or anywhere.
A good program takes the guesswork out of training: you know what to do today, and you know how it builds towards next month. Here you will find complete, progressive plans for home, the gym and travel, plus the know-how to follow them well.
Every plan explains sets, reps and rest, shows easier and harder versions of each exercise, and includes logs so you can see your progress week by week.
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How to Choose the Right Workout Program for You
Five questions that point you to the plan you'll actually stick with.
How to Track Your Workouts (and Why It Doubles Your Progress)
What to record, how to read your log, and a simple template to start today.
What Is a Deload Week — and Do You Need One?
Planned easy weeks help you recover and keep progressing. Here's when and how to take one.
Guides & programs
7-Day Kickstart Plan
A one-week starter routine with a simple meal guide.
FreeGuide
12-Week Home Dumbbell Program
Build strength at home with just a pair of dumbbells.
$29Guide
12-Week Gym Strength Foundations
Learn the big lifts and progress week by week.
$29Bundle
Training Bundle
All three programs plus mobility.
$69BundleComplete Transformation Bundle
Every adult program, cookbook and guide, one price.
$119All Workout Plans articles
Browse in the Journal →
The Beginner Full-Body Dumbbell Workout (3 Days a Week)
A complete starter routine you can do at home with one pair of dumbbells — with sets, reps and how to progress.
The 20-Minute No-Equipment Workout You Can Do Anywhere
A full-body bodyweight circuit with beginner, intermediate and advanced options.
Push / Pull / Legs: The Complete Guide to the Classic Split
How the PPL split works, who it's for, and a sample 3-day and 6-day plan.
How to Squat: A Step-by-Step Technique Guide
Set-up, cues and common fixes for the bodyweight, goblet and barbell squat.
Can't Do a Push-Up Yet? A 6-Week Plan to Your First Full Rep
A step-by-step progression from wall push-ups to your first full push-up from the floor.
The 4-Day Upper/Lower Split: A Complete Plan
Train each muscle twice a week in just four sessions. Full plan, schedule and progression.
How to Track Your Workouts (and Why It Doubles Your Progress)
What to record, how to read your log, and a simple template to start today.
What Is a Deload Week — and Do You Need One?
Planned easy weeks help you recover and keep progressing. Here's when and how to take one.
The 25-Minute Hotel Room Workout
Travelling? Keep your training going with this equipment-free routine that fits in a hotel room.
How to Choose the Right Workout Program for You
Five questions that point you to the plan you'll actually stick with.
Common questions
Which program is right for me?
Choose by where you train and how many days you have. The 8-Week Bodyweight plan needs no equipment, the 12-Week Home Dumbbell program needs a pair of adjustable dumbbells, and the 12-Week Gym Strength plan is for full gym access. Our article on choosing a program walks through the decision.
How many days a week should I train?
Two to four sessions a week is enough for most people to make steady progress. Consistency over months matters far more than the exact split.
What if I miss a session?
Just do the next one. Missing an occasional workout makes little difference over a 12-week plan; restarting the week is not necessary.
Not sure where to begin?
Answer a few quick questions and get a free personalised plan with calorie targets, a weekly training schedule and meal ideas.