Plans
Workout plans by schedule and equipment
Pick the number of days you can actually train and the gear you actually own. Every page below shows a real week generated by the same engine that builds your program after the Athlete Assessment — sets, reps, rest and coaching cues included.
Free workout plan generator
Pick the sport you came from, your goal, how many days you can train and how long each session runs. Week 1 rebuilds instantly — no login, no email. Create a free account when you want all four weeks.
Lower Strength
- Goblet Squat4 × 5
- Romanian Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Single-Arm Dumbbell Row3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Full Body
- Goblet Squat4 × 5
- Bench Press3 × 8-10
- Romanian Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Week 2 and beyond
Lower Strength
6 lifts · progressive overload from Week 1
Upper Strength
6 lifts · progressive overload from Week 1
Week 1 is free. The other 3 weeks — every session, set and rest cue — unlock with Pro Monthly.
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Start with a structure
3-day full-week split
Three sessions a week is the smallest schedule that still progresses every major pattern. This is the exact week our program engine writes for a three-day lifter — not a screenshot, the real output.
See the 3-day split week4-day strength and power split
Four days buys you a dedicated speed and power session on top of the strength work. This is the week the program engine writes for a four-day lifter with a full gym.
See the 4-day split weekDumbbell-only training plan
A pair of adjustable dumbbells covers every pattern that matters. This is the real week our engine writes when barbells and machines are off the table.
See the dumbbell only weekBeginner 3-day full-body plan
Your first month should be boring, repeatable and hard enough to force an adaptation. This is the real week our program engine writes for someone starting from scratch.
See the beginner plan weekNo-equipment home plan
No rack, no dumbbells, no excuses left. This is the week our engine writes when the only load available is your own bodyweight.
See the home / no equipment week5-day strength and hypertrophy split
Five days is where volume stops being the limiting factor and recovery starts. This is the week our engine writes for a five-day lifter with a full gym.
See the 5-day split weekPush pull legs (PPL) program
Push, pull, legs — run twice a week. It is the highest-frequency split most people can actually recover from, and this is the exact six-day week our engine writes for it.
See the push pull legs weekUpper lower split program
Two upper days, two lower days, everything trained twice a week. For most people with four training slots, this is the split that beats every alternative on paper and in practice.
See the upper lower split week4-week powerlifting program
Squat, bench, deadlift — trained heavy twice a week each, with the accessory work that keeps the three lifts moving. This is the real four-week block our engine writes for a strength-first lifter.
See the powerlifting week4-week endurance and strength plan
Aerobic base, one hard interval session, and two lifting days that keep you off the injury list. This is the four-week block our engine writes for an endurance athlete who still wants to be strong.
See the endurance week4-week speed and agility plan
Sprint quality first, change of direction second, strength underneath both. Four weeks of the block our engine writes for an athlete who wants to move fast again.
See the speed week4-week full-gym workout plan
Four days a week in a fully equipped gym, written the way a coach would write it: two lower days, two upper days, and one clear priority lift in each session.
See the gym plan weekBuild-your-own 4-week template
Six decisions make a training plan. Get them in the right order and the sessions write themselves — here is the order, plus the four-week block those answers produce.
See the build a plan week6-day training week
Six training days only work when two of them are easy on purpose. This block runs five lifting sessions plus one conditioning day, with the volume spread so nothing collides.
See the 6-day split week4-week hypertrophy block
Hypertrophy is volume you can recover from, repeated. This block runs five sessions a week with each muscle group trained twice, plus a rule for when to add sets.
See the bodybuilding week4-week fat-loss block
Training does not create the deficit — food does. Training decides whether the weight you lose is fat or muscle. This block is written for the second job.
See the weight loss week4-week strength block for women
Same physiology, same principles: lift heavy enough to matter, progress weekly, recover properly. This is a four-week strength block with glutes, back and pressing all trained hard.
See the for women week4-week strength and size block for men
Four days a week, two priority lifts per session, and a rule for adding weight. Strength first, size as the by-product — the way it actually works.
See the for men week
Free generators by sport
Each generator starts from what that sport built — track, swimming, basketball and more. Build a week free, no sign-up. Or see every free plan with progress tracking.
Football workout plan generator
You spent years training for a 5-second play and a 12-week season. This block keeps the strength and power you liked about that, and drops the volume that your knees, back and calendar can no longer absorb.
Build a football weekBasketball workout plan generator
Basketball built your engine and your feet, and it also gave you tendinopathy, chronically sprained ankles and a knee that talks to you on stairs. This block rebuilds strength under the jump instead of just jumping more.
Build a basketball weekSoccer workout plan generator
You could always run. What soccer never gave you was a strength base — and that's exactly what the hamstrings, groin and hips need now that you're playing once a week instead of training every day.
Build a soccer weekBaseball & softball workout plan generator
Rotational sport, one-sided career. This block rebuilds strength symmetrically, gives the throwing shoulder the pulling volume it never had, and keeps the rotational power you liked.
Build a baseball & softball weekWrestling workout plan generator
You can out-work almost anyone. The problem was never intensity — it was that every training block was tied to making weight. This one isn't.
Build a wrestling weekTrack & field workout plan generator
Speed is a skill you can keep — but only if you train it on purpose and stop treating every sprint as a max-effort test.
Build a track & field weekSwimming workout plan generator
You have an engine most people will never build and a body that spent a decade in a low-impact environment. This block is the land training you didn't get.
Build a swimming weekHockey workout plan generator
Hockey built enormous hip strength in one narrow range and left you with tight hip flexors, cranky groins and almost no running history. This block fixes the range, not just the strength.
Build a hockey week
Or start from your sport background
Every sport leaves a signature. These blocks start from what your sport built and what it skipped.
Fuel and recover
Training is half of it. Build a matching nutrition plan, or read the guides on recovery and coming back after time off.