Workout Programs
Ready-to-use training programs for all levels and goals — home, gym, or minimal equipment.
Workout Location
7 programs
Home Beginner Full Body
3-day-per-week bodyweight program with zero equipment. Perfect for beginners starting their fitness journey at home.
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Fat Loss — Home HIIT
A 4-day/week HIIT program built for fat loss, with 20-30 minute sessions. For intermediate trainees with a training base.
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Home Core Specialization
4-day/week program for deep core and abs training. Suitable for all levels, beginners can reduce reps.
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Push Pull Legs — Home Dumbbell
6-day/week PPL program using only dumbbells. Ideal for those with dumbbells at home who want to build muscle.
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Gym Beginner Full Body
3-day/week gym program for foundational strength and muscle building. Suitable for gym beginners.
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Push Pull Legs — Gym Intermediate
Classic 6-day/week PPL gym program for hypertrophy. Suitable for intermediate trainees looking to build muscle mass.
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Strength 5×5 — Gym Advanced
Classic 5×5 strength program for lifting heavy. 3 days/week, focused on bench, squat, and deadlift. For advanced trainees.
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How to choose your program
Three questions in order lead you to your program: where you will train (home with nothing, home with dumbbells, or a full gym); how many days your week honestly gives (a three-day program you keep beats a six-day one you cannot); then your goal — strength, muscle, fat loss, or general fitness. The search organizer above reads all three and shortens the list for you.
And every program page carries what you need to start: the full weekly schedule with exercises, sets, reps, and rest; the load progression in numbers (where to start, what to add, when to hold); the honest for-whom and not-for-whom card; and that program's decision questions.
Workout programs FAQ
How do I know my real level?
When in doubt, start lower: beginner means you are still learning the patterns or returning after a long break; intermediate means months of consistent, honest training. The practical test: if you complete the top of your program's rep ranges two sessions in a row without a miss, you are ready for the next level — moving up is always easier than walking it back.
Can I switch between programs?
Yes — and consistency beats perfection: a program you follow for eight weeks outperforms a perfect one you abandon after two. When switching, open with loads about 10-20 percent lighter for a week to learn the new movements, then return to your usual progression.
Do I need an account to follow the programs?
No — every program page works for any visitor without signup: the schedules, the guidance, and each page's questions are open to all. A free account serves what comes after: saving the plans you generate with AI and reaching them from any device.
What's the difference between these ready programs and the AI planner?
The ready programs are proven methodology with a fixed schedule and a documented progression — you start today and know where you land in eight weeks. The AI planner builds a schedule from your own inputs: goal, level, days, and equipment. A common, working route: start with a ready program, then generate your customized version once your numbers are settled.