Training plans

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4-Day Upper/Lower Gym Split — Intermediate

An 8-week upper/lower split: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Two different upper-body workouts (barbell presses and rows, dumbbells, cables, arms) and two lower-body workouts (squats, deadlifts and Romanian deadlifts, leg press, hip thrusts, abs), so every muscle is trained twice a week. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, +5 kg on barbell and machine lifts from week 5. For those who already train confidently.

Intermediate54 days32 workouts

Gym Cutting Program — Supersets

An 8-week cutting program for men and women: 3 workouts a week (Mon/Wed/Fri), 24 workouts. Every workout is full body, with exercises done as supersets of two (1+2, 3+4, 5+6): legs with a pull, a press with a row, arms and abs — no rest within a pair, 60 seconds between pairs. Machines, dumbbells and a little barbell work. 6 exercises, 3 sets of 12–15 reps; add 1 rep every week, slightly heavier weights from week 5. For those who already train confidently; definition only shows up together with a calorie deficit.

Intermediate54 days24 workouts

Mass-Building Gym Program — Intermediate

An 8-week muscle-building program: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Classic split: back + biceps → chest + triceps → legs → shoulders + abs, so every muscle group gets its own day and full volume. Barbell compound lifts (bent-over rows, bench press, squats, overhead press) followed by machine work. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, heavier weights from week 5 (+5 kg on the main lifts). Rest 90–120 seconds between sets.

Intermediate54 days32 workouts

No-Equipment Home Workout Program — Intermediate

An 8-week program for those who have mastered basic home workouts: 3 workouts a week (Mon/Wed/Fri), 24 workouts, bodyweight only. Burpees, diamond push-ups, squats, planks and abs across three workouts: full body, upper body & core, legs & core. 5–6 exercises of 12–15 reps (fewer for burpees and diamond push-ups); add 1 rep every week, 4 sets instead of 3 from week 5.

Intermediate54 days24 workouts

Home Workout Program for Women — Dumbbells

An 8-week program for training at home: 3 workouts a week (Mon/Wed/Fri), 24 workouts. All you need is a pair of dumbbells and a mat: a legs & glutes day (dumbbell squats, reverse lunges, single-leg Romanian deadlifts), an upper body & core day (push-ups, delts, hammer curls, side bends) and a full-body day. 5–6 exercises, 3–4 sets of 10–15 reps; add 1 rep every week, dumbbells 1–2 kg heavier from week 5.

Beginner54 days24 workouts

Gym Workout Program for Women — Intermediate

An 8-week program for women who already train confidently: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Split: glutes & hamstrings → back & shoulders → quads & glutes → chest, arms & abs, so legs and glutes are trained twice a week. Romanian deadlifts, barbell hip thrusts, squats, Bulgarian split squats and leg presses, plus machines and dumbbells for the upper body. 5 exercises, 3–4 sets of 10–13 reps; add 1 rep every week, heavier weights from week 5. If you can only train 3 times a week, just do the workouts in order.

Intermediate54 days32 workouts

Gym Workout Program for Women — Beginners

An 8-week program for women who are new to the gym: 3 workouts a week (Mon/Wed/Fri), 24 workouts. Machines and dumbbells, no barbell: a legs & glutes day (Smith machine hip thrust, leg press, reverse lunges), an upper-body day (cable pulldowns and rows, Hammer press, delts, triceps) and a full-body day with hack squats and back extensions. 5 exercises, 3–4 sets of 10–13 reps; add 1 rep every week, slightly heavier weights from week 5.

Beginner54 days24 workouts

Easy Start

A gentle 10-day start in the gym: 5 workouts, each focused on one area — legs, shoulders, chest, abs with back, back with biceps. Machines, barbell and dumbbells, 3–5 sets of 10–15 reps, with the weight going up from set to set. A good way to learn the basic machines and build the habit without overdoing it.

Beginner10 days5 workouts

Dumbbell Shoulders & Arms

A 4-week upper-body program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. All three delt heads (front, side, rear), hammer curls and push-ups — dumbbells and bodyweight only. 5 exercises, 3–4 sets of 10–15 reps; +1 rep every week.

Intermediate26 days12 workouts

Dumbbell Legs & Core

A 4-week legs and core program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Dumbbell lunges and squats, calves, obliques, abs and planks — dumbbells and bodyweight only. 5 exercises, 3–4 sets; +1 rep every week.

Beginner26 days12 workouts

Dumbbell Full Body for Beginners

A 4-week program: 3 workouts a week (Mon/Wed/Fri), 12 workouts in total. Dumbbells only — every workout hits the whole body: legs, shoulders, arms and abs, plus bodyweight moves. 5 exercises, 3–4 sets; +1 rep every week. Light starting weights — a good first step in the gym.

Beginner26 days12 workouts

Dumbbell Circuit Training

An intense 4-week circuit program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Dumbbell moves alternate with bodyweight exercises with short rests — 6 exercises, 3 sets of 12–15 reps. Reps go up every week, and from week 3 the dumbbells get heavier. For people who already train confidently.

Advanced26 days12 workouts

Bench Abs

A 4-week abs and core program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Only a bench needed: flat and incline leg raises, twisting sit-ups, plus planks and bodyweight moves. 4–5 exercises, 3–4 sets; +1 rep every week.

Beginner26 days12 workouts

Bench & Bodyweight Full Body

An intense 4-week circuit program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Just a bench and bodyweight: push-ups, squats, calves and planks alternate with bench ab work. 6 exercises, 3 sets of 12–15 reps with short rests. For people who already train confidently.

Advanced26 days12 workouts

Dumbbell & Bench Full Body

A 4-week full-body program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Dumbbells and a bench: one-arm rows, flat and seated presses, lunges, arms and bench abs. 5 exercises, 3–4 sets; light starting weights and +1 rep every week.

Beginner26 days12 workouts

Dumbbell & Bench Upper Body

A 4-week upper-body program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. You need dumbbells and a bench: flat and incline presses, flyes, one-arm rows, seated press, biceps and triceps. 5 exercises, 3–4 sets of 10–12 reps; +1 rep every week.

Intermediate26 days12 workouts

No-Equipment Home Workout for Beginners

A 4-week program for training at home with no equipment at all: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Push-ups, squats, abs, planks, calves and hinges — bodyweight only. 4–5 exercises, 3 sets of 10–12 reps; +1 rep every week.

Beginner26 days12 workouts

No-Equipment Home Circuit

An intense 4-week no-equipment home circuit: 3 workouts a week (Mon/Wed/Fri), 12 workouts. All bodyweight exercises in a circuit with short rests: 6–7 exercises, 3 sets of 13–15 reps. For people who already train confidently.

Advanced26 days12 workouts

Machine Full Body for Beginners

A 4-week machines-only program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Leg press, hack squat, cable rows, Hammer press, flyes and cable arm work — a safe movement path and light starting weights for your first weeks in the gym. 5 exercises, 3–4 sets; +1 rep every week.

Beginner26 days12 workouts

Pull-up Bar & Abs

A 4-week pull-up bar and bodyweight program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Pull-ups, hanging leg and knee raises for abs, plus push-ups, squats and planks. 5 exercises, 3–4 sets; +1 rep every week.

Beginner26 days12 workouts

Barbell Strength Basics

A 4-week barbell-only program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Core lifts — deadlift, squat, standing overhead press, barbell and T-bar rows, plus Romanian deadlifts, shrugs and curls. 5 exercises, 3–4 sets of 8–12 reps; +1 rep every week.

Intermediate26 days12 workouts

Back & Abs: Machines & Pull-up Bar

A 4-week back and abs program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Pull-ups, lat pulldowns and seated cable rows, rear-delt machine, back extensions and hanging ab work. 5 exercises, 3–4 sets; +1 rep every week.

Intermediate26 days12 workouts

Mass Building: Barbell & Machines

A 4-week muscle-building program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Barbell basics (hack squats, deadlifts, squats, overhead press, barbell rows) plus machines to finish each muscle. 5 exercises, 3–4 sets of 8–12 reps; +1 rep every week.

Intermediate26 days12 workouts

Strength: Barbell & Pull-up Bar

A 4-week strength program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Heavy barbell basics — overhead press, squats, deadlifts, barbell rows — with pull-ups every session and hanging ab work. 5 exercises, 3–4 sets of 8–12 reps. For people who already train confidently.

Advanced26 days12 workouts

3-Day Split: Barbell, Machines & Pull-up Bar

A classic 4-week split: 3 workouts a week, 12 workouts. Monday is legs (Power hack squat, barbell squats, leg curls, calves, hanging abs), Wednesday is push (overhead press, Hammer press, cable crossover, cable triceps), Friday is pull (pull-ups, barbell rows, pulldowns, biceps). 5 exercises, 3–4 sets. For people who already train confidently.

Advanced26 days12 workouts

Hardgainer Mass-Building Program for Skinny Men

A muscle-gain program for ectomorphs. 10 weeks, 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. A push/pull/legs split built around heavy barbell basics: bench press, bent-over row, squat and seated press. 5 exercises per workout, 3–4 sets of 8–10 reps. Long rest between sets (90–120 s). The key rule of the plan: eat above your calorie needs consistently, or the mass won't come.

Intermediate68 days30 workouts

Strength Training Program for 40+

A 10-week strength program for people over 40: 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. Machines and dumbbells only — no squats or standing barbell presses, minimal axial load on the spine. Split: upper body push / upper body pull / lower body. 5 exercises per workout, 3–4 sets of 10–15 reps with controlled technique. Increase the weight only when the last set is done with clean form.

Beginner68 days30 workouts

Leg and Glute Gym Workout for Men

A one-month leg and glute program: 3 workouts a week for 4 weeks, 12 workouts in total. Two alternating days — quads and glutes, and hamstrings plus glutes. 6 exercises per workout, 3–4 sets of 8–15 reps. For guys who want to focus on building their legs.

Beginner26 days12 workouts

Home Dumbbell Workout Program for Men

An 8-week home program using only dumbbells and the floor. 3 workouts a week (Mon/Wed/Fri), 24 workouts in total. A push/pull/legs split adapted to home equipment: chest + triceps → back + biceps → legs + shoulders. 5 exercises per workout, 3–4 sets of 10–15 reps. You'll need dumbbells and a flat surface (a bench or a stool).

Beginner54 days24 workouts

First Month at the Gym — for Complete Beginners

A 4-week starter program: 3 workouts a week (Mon/Wed/Fri), 12 workouts in total. Machines and light dumbbells only — no barbell, so you can get used to the load without getting injured. Split: upper — lower — full body. 5 exercises per workout, 3 sets of 10–12 reps. In your first workout, go even lighter than listed: the goal of the first month is not to get big but to learn the technique.

Beginner26 days12 workouts

Gym Cutting Program for Men

An 8-week 4-day cutting split, 32 workouts in total (Mon/Tue/Thu/Fri). Split: chest + biceps → back + triceps → legs + abs → shoulders + abs. 5–6 exercises per workout, 3–4 sets of 12–15 reps with short rests (45–60 s). A good fit when you want more muscle definition and less body fat.

Intermediate54 days32 workouts

3-Day Gym Workout Program for Men

A classic 10-week push/pull/legs program: 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. Monday is push day (chest + shoulders + triceps), Wednesday is pull day (back + biceps), Friday is legs and abs. 6 exercises per workout, 3–4 sets of 8–15 reps. Starting weights are set for a weak beginner.

Beginner68 days30 workouts

Full Body Workout Program — 2 Days a Week

An 8-week full body program: 2 workouts a week (Mon/Thu), 16 workouts in total. Two alternating days — day A built on barbell basics, day B on machines and dumbbells. 6 exercises per workout, 3–4 sets of 10–15 reps. Good for busy people: more recovery between workouts, fewer days at the gym.

Beginner53 days16 workouts

Arms and Abs Gym Workout Plan

A one-month arms and abs program: 3 workouts a week for 4 weeks, 12 workouts in total. Alternating biceps + abs and triceps + abs days. 5 exercises per workout, 3–4 sets of 8–15 reps. Weights are set for beginners — start with the listed ones and add 1 kg once the last set feels easy.

Beginner26 days12 workouts

Progressive Full Body — 10 Weeks

A 10-week template: 3 workouts a week (Mon/Wed/Fri), 30 workouts. 16 split variations in random order: back + chest, arms, legs, abs + back, shoulders + chest, chest + back, delts + triceps (×2), back + triceps (×2), chest + delts, delts only, delts + biceps, chest + biceps, chest + back (×2), chest only. Weight progression within each exercise: set 1 = 50% of your working weight, set 2 = 60%, sets 3 and 4 = working weight. Bodyweight exercises (pull-ups, back extensions, abs, push-ups): the first set of 8 reps is a warm-up, the rest are regular. 4–6 exercises per workout, 3–4 sets each, usually 10 reps.

Beginner68 days30 workouts

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