Free plan hub
Every free plan, in one place
Fourteen free four-week plans — by schedule, by equipment, and by the sport you came from. Tick off weeks as you train them; your progress stays on this device until you create an account and we carry it over.
Nothing tracked yet — pick a plan below and tick week 1 when it's done.
Plans by schedule and equipment
Start here if you know how many days you can train or what kit you have.
3-day full-week split
A complete 3 day workout split: four weeks of sessions with sets, reps, rest, weekly progression rules, exercise swaps and an FAQ. Free to start.
Open plan0 of 4 weeks0%4-day strength and power split
A 4 day workout split with lower, upper, speed and full-body days. See the real generated week — sets, reps, rest and coaching cues — then get it built around you.
Open plan0 of 4 weeks0%Dumbbell-only training plan
A dumbbell only workout plan for home training — three sessions a week with sets, reps, rest and cues, generated by the same engine that builds your full program.
Open plan0 of 4 weeks0%Beginner 3-day full-body plan
A beginner workout plan you can start this week: three full-body sessions with sets, reps, rest and cues, plus four weeks of progression. No sign-up needed.
Open plan0 of 4 weeks0%No-equipment home plan
A no-equipment home workout plan: three bodyweight sessions a week with sets, reps, rest and progressions, generated by the same engine behind our full programs.
Open plan0 of 4 weeks0%5-day strength and hypertrophy split
A 5 day workout split with two lower days, two upper days and a conditioning day. See the real generated week — sets, reps, rest and cues — free to start.
Open plan0 of 4 weeks0%Push pull legs (PPL) program
A complete push pull legs workout plan: six sessions a week with sets, reps, rest, weekly progression and swap rules. Free to start, no login needed.
Open plan0 of 4 weeks0%Upper lower split program
A four-day upper lower split workout with sets, reps, rest, weekly progression and swap rules. See the real generated week free — no login required.
Open plan0 of 4 weeks0%4-week powerlifting program
A free 4-week powerlifting program built around squat, bench and deadlift with sets, reps, rest, weekly percentages, accessory work and swap rules.
Open plan0 of 4 weeks0%4-week endurance and strength plan
A free 4-week endurance training plan pairing easy aerobic runs, intervals and two lifting days, with weekly progression, swap rules and an FAQ.
Open plan0 of 4 weeks0%4-week speed and agility plan
A free 4-week speed and agility training program — sprint mechanics, change of direction, plyometrics and two lifting days, with weekly progression and swap rules.
Open plan0 of 4 weeks0%4-week full-gym workout plan
A complete gym workout plan: four weeks of full-gym sessions with sets, reps, rest and load targets, plus weekly progression, machine swaps and an FAQ. Free to start.
Open plan0 of 4 weeks0%Build-your-own 4-week template
How to build a workout plan in six steps — pick a goal, set your days, choose movement patterns, set volume, progress weekly and deload. Includes a free 4-week template.
Open plan0 of 4 weeks0%6-day training week
A complete 6 day workout split: five hard lifting days plus a conditioning day, four weeks of sets, reps and rest, weekly progression, swaps and an FAQ. Free to start.
Open plan0 of 4 weeks0%4-week hypertrophy block
A complete bodybuilding workout plan: four weeks of hypertrophy training with sets, reps, rest, weekly progression, exercise swaps and an FAQ. Free to start.
Open plan0 of 4 weeks0%4-week fat-loss block
A weight loss workout plan built to keep muscle: four weeks of lifting plus conditioning with sets, reps, rest, weekly progression and an FAQ. Free to start.
Open plan0 of 4 weeks0%4-week strength block for women
A workout plan for women built on real strength training: four weeks of sessions with sets, reps, rest, weekly progression, swaps and an FAQ. Free to start.
Open plan0 of 4 weeks0%4-week strength and size block for men
A workout plan for men that builds strength and size: four weeks of sessions with sets, reps, rest, weekly progression, exercise swaps and an FAQ. Free to start.
Open plan0 of 4 weeks0%
Free generators by sport
Start here if you want the plan to pick up where your sport left off.
Football generator
A free four-week block that starts from what football built and closes the gaps it left.
Open plan0 of 4 weeks0%Basketball generator
A free four-week block that starts from what basketball built and closes the gaps it left.
Open plan0 of 4 weeks0%Soccer generator
A free four-week block that starts from what soccer built and closes the gaps it left.
Open plan0 of 4 weeks0%Baseball & softball generator
A free four-week block that starts from what baseball & softball built and closes the gaps it left.
Open plan0 of 4 weeks0%Wrestling generator
A free four-week block that starts from what wrestling built and closes the gaps it left.
Open plan0 of 4 weeks0%Track & field generator
A free four-week block that starts from what track & field built and closes the gaps it left.
Open plan0 of 4 weeks0%Swimming generator
A free four-week block that starts from what swimming built and closes the gaps it left.
Open plan0 of 4 weeks0%Hockey generator
A free four-week block that starts from what hockey built and closes the gaps it left.
Open plan0 of 4 weeks0%
Ready to keep the streak?
A free account unlocks all four weeks of every plan, syncs your logs across devices and matches the assessment to the plan you picked.