Workout programs
Each program below is a complete, ready-to-run week built for a specific equipment setup, not a generic template. Every one is generated by the same tool that powers the workout plan tool, so if your situation doesn't match one of these exactly, that's the place to build your own from scratch. Every program also comes as a free, printable PDF.
Smith Machine Workout Program
A 3-day full body plan built around a Smith machine and a bench.
Cable Machine Workout Program
A 3-day full body plan built around a cable machine or functional trainer.
Functional Trainer + Smith Machine Combo Program
A 4-day upper/lower plan for a gym with a functional trainer, a Smith machine, and a bench.
Kettlebell Only Workout Program
A 3-day full body plan built entirely around a single kettlebell.
Resistance Band Only Workout Program
A 3-day full body plan built entirely around resistance bands.
Home Gym Workout Plan With Limited Equipment
A 3-day full body plan for a home gym with just dumbbells and a bench.
3 Day Full Body Dumbbell Workout (Beginner)
A beginner-friendly 3-day full body dumbbell plan.
Adjustable Dumbbell Workout Program
A 4-day upper/lower dumbbell plan for an intermediate lifter.
Bodyweight Only Workout Program (No Equipment)
A 3-day full body plan using no equipment at all.
4 Day Upper Lower Split (Beginner)
A beginner-friendly 4-day upper/lower split for a dumbbell-and-bench home gym.
Barbell Strength Training Program (3 Days a Week)
A 3-day full body strength plan built around a barbell, squat rack, bench, and pull-up bar.
5 Day Bro Split for a Fully Equipped Garage Gym
A 5-day, one-muscle-group-per-day split for a garage gym with cables, a rack, and free weights.
6 Day Push Pull Legs Workout Program (Intermediate)
A 6-day push/pull/legs plan for an intermediate lifter with a well-equipped home gym.
Power Rack Workout Program (4 Day Upper/Lower)
A 4-day upper/lower muscle-building plan built around a power rack and barbell.
Dumbbell and Resistance Band Workout Program (Beginner)
A 3-day full body beginner plan using only dumbbells and resistance bands.