Free workout programs
Pick the split that fits your week.
5-Day TransformationView plan →
Hypertrophy-focused body-part split with supersets and cardio finishers.
5 days/wk · Intermediate · 43 Exercises
4-Day Upper / LowerView plan →
The gold-standard 4-day split — two upper days, two lower days.
4 days/wk · Intermediate · 24 Exercises
3-Day Full BodyView plan →
Three full-body sessions a week — the most efficient plan for busy schedules.
3 days/wk · Beginner · 18 Exercises
Upper Body BuilderView plan →
Three upper-body days to build a bigger chest, back, shoulders, and arms.
3 days/wk · Intermediate · 19 Exercises