Plan pages
A real week, for the way you actually train
Every page below shows a full first week — exercises, sets, reps, rest — built by the same generator that builds a paid plan. Pick the one closest to you, or answer the questions and get your own.
Get your Day 101All plans
- 4 day dumbbell splitFour sessions a week, two upper and two lower, all of it with a pair of dumbbells.4 days · 45 min
- 3 day full body plan for beginnersThree sessions a week, each one covering the whole body, with sets kept low while you learn the movements.3 days · 45 min
- 30 day home workout plan, no equipmentNo rack, no dumbbells, nothing to buy: three sessions a week of bodyweight work in 30 minutes.3 days · 30 min
- 45 minute push pull legsPush, pull, legs, three times a week, with the exercise count set so a session finishes in 45 minutes.3 days · 45 min
- 5 day gym plan for muscleFive training days, 60 minutes each, rotating push, pull and legs so nothing gets hit twice in a row.5 days · 60 min
- 2 day a week workout planTwo sessions a week is enough to hold ground and add a little.2 days · 45 min
- 3 day strength training planLow reps, long rest, and the same few movements every session so the weight can go up.3 days · 60 min
- 30 minute dumbbell workout planFour exercises a session and shorter rest, so the whole thing fits in half an hour with dumbbells.4 days · 30 min
- Beginner gym plan over 40Three sessions a week, longer rest between sets, and nothing that asks you to jump.3 days · 45 min
- 4 day upper lower splitUpper, lower, upper, lower, with 60 minutes to work in and six exercises a session.4 days · 60 min
- 3 day home workout plan with dumbbellsThree full body sessions a week, one pair of dumbbells, 45 minutes at home.3 days · 45 min
- Workout plan with no squats or deadliftsLegs still get trained, just not with a barbell squat or a deadlift.3 days · 45 min
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.