Free training plans
Free training plans that help you organise your workouts and start with clear steps for your goal. Create an account, request the plan, then download the PDF from your account.
- مبتدئ · تمارين في النادي
3-day workout | gym
A free 3-day gym plan: one upper, one lower and one full-body day. Every exercise has a demo video and an alternative, with set, warm-up and RIR progression instructions.
Get the plan for freeA free account is required: sign in with your email and you return to this plan. - مبتدئ
4-day workout | gym | home
A free 4-day gym plan with home alternatives: two upper and two lower days. Every exercise has a demo video and an alternative, with set, warm-up and RIR progression instructions.
Get the plan for freeA free account is required: sign in with your email and you return to this plan. - مبتدئ · تمارين في البيت
3-day workout | home
A free 3-day home plan: one upper, one lower and one full-body day. Every exercise has a demo video and an alternative, with required equipment and set, warm-up and progression instructions.
Get the plan for freeA free account is required: sign in with your email and you return to this plan. - مبتدئ
Glute-building plan
A free beginner plan focused on strengthening and building the glutes, for anyone starting resistance training with this muscle group as the priority.
Get the plan for freeA free account is required: sign in with your email and you return to this plan. Flexibility plan
A free plan to improve hip, back, shoulder and leg flexibility: 3 home sessions a week, each exercise with a demo video, an easier alternative, execution notes and cautions.
Get the plan for freeA free account is required: sign in with your email and you return to this plan.- المهتمون بتحسين القوام ووضعية الجسم
Back posture plan
A free training plan focused on supporting a straight back and better posture, for anyone who wants to care for their alignment and add exercises for this goal to their routine.
Get the plan for freeA free account is required: sign in with your email and you return to this plan.
The plans are general guidance and may not suit everyone. If you have an injury or a health condition, consult a specialist before starting. For a program designed for your goal with follow-up: Programs.