74 Free Workout Plans

ADERAP: Lower Body (No Equipment)

2 DAYS · 12 EXERCISES · BEGINNER · BODYWEIGHT

ADERAP: Full Body (No Equipment)

2 DAYS · 12 EXERCISES · BEGINNER · BODYWEIGHT, MACHINE

ADERAP: Upper Body (No Equipment)

2 DAYS · 12 EXERCISES · BEGINNER · BODYWEIGHT, MACHINE

ADERAP: Athletic 3-Day Full Body

3 DAYS · 29 EXERCISES · ADVANCED · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, KETTLEBELL, MACHINE, WEIGHTED BELT

Barbell Push / Pull / Legs — Strength (V1)

3 DAYS · 12 EXERCISES · INTERMEDIATE · BARBELL

Barbell Push / Pull / Legs — Hypertrophy (V2)

3 DAYS · 12 EXERCISES · ADVANCED · BARBELL

ADERAP: PPL / Upper / Lower

5 DAYS · 26 EXERCISES · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Full Body 3x

3 DAYS · 17 EXERCISES · BEGINNER · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

ADERAP: Push / Pull / Leg

3 DAYS · 18 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Full Body 2x (Home Gym)

2 DAYS · 12 EXERCISES · BEGINNER · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Full Body (Home Gym)

3 DAYS · 17 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Push / Pull / Legs (Home Gym)

3 DAYS · 18 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

ADERAP: Upper / Lower (Home Gym)

4 DAYS · 22 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, CABLE, DUMBBELL, MACHINE

ADERAP: Full Body, Upper, Lower

3 DAYS · 22 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Upper / Lower (Glute Focused)

4 DAYS · 24 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, CABLE, DUMBBELL, MACHINE

ADERAP: Big 4

4 DAYS · 22 EXERCISES · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Bro Split

5 DAYS · 30 EXERCISES · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Chest Builder — Pressing Angle Mastery

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL

ADERAP: Minimalist Full Body — Essential Moves

2 DAYS · 8 EXERCISES · BEGINNER · BARBELL, BODYWEIGHT, MACHINE

ADERAP: Upper/Lower Dumbbell Split — Balanced Build

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

ADERAP: Back Developer — Pulling Patterns

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

ADERAP: Core & Mobility — Movement Foundations

3 DAYS · 12 EXERCISES · BEGINNER · BODYWEIGHT, MACHINE

ADERAP: Squat Specialization — Multi-Stance Progression

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

ADERAP: Deadlift Specialization — Pulling Power

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

ADERAP: Press Specialization — Shoulder Strength

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Strength Bias — Heavy Compound Focus

3 DAYS · 12 EXERCISES · INTERMEDIATE · BARBELL, CABLE, MACHINE

Barbell Upper / Lower — Balanced (V1)

2 DAYS · 9 EXERCISES · BEGINNER · BARBELL

Barbell Upper / Lower — Power (V2)

2 DAYS · 9 EXERCISES · ADVANCED · BARBELL

Barbell Full Body — Classic (V1)

2 DAYS · 9 EXERCISES · INTERMEDIATE · BARBELL

Barbell Full Body — Intensity (V2)

2 DAYS · 8 EXERCISES · ADVANCED · BARBELL

Barbell Bro Split — Classic (V1)

5 DAYS · 17 EXERCISES · INTERMEDIATE · BARBELL

Barbell Bro Split — Power (V2)

4 DAYS · 12 EXERCISES · ADVANCED · BARBELL

Dumbbell Push / Pull / Legs — Home (V1)

3 DAYS · 12 EXERCISES · BEGINNER · DUMBBELL

Dumbbell Push / Pull / Legs — Hypertrophy (V2)

3 DAYS · 12 EXERCISES · INTERMEDIATE · DUMBBELL

Dumbbell Upper / Lower — Balanced (V1)

2 DAYS · 9 EXERCISES · BEGINNER · DUMBBELL

Dumbbell Full Body — Strength (V1)

2 DAYS · 8 EXERCISES · BEGINNER · DUMBBELL

Dumbbell Bro Split — Classic (V1)

5 DAYS · 14 EXERCISES · BEGINNER · DUMBBELL

Dumbbell Bro Split — Hyper (V2)

4 DAYS · 14 EXERCISES · INTERMEDIATE · DUMBBELL

Machine Full Body — Integrated (V1)

2 DAYS · 8 EXERCISES · BEGINNER · MACHINE

Machine Push / Pull / Legs — Gym (V1)

3 DAYS · 12 EXERCISES · BEGINNER · MACHINE

Machine Push / Pull / Legs — Advanced (V2)

3 DAYS · 12 EXERCISES · INTERMEDIATE · MACHINE

Machine Upper / Lower — Balanced (V1)

2 DAYS · 9 EXERCISES · BEGINNER · MACHINE

Machine Upper / Lower — Density (V2)

2 DAYS · 9 EXERCISES · INTERMEDIATE · MACHINE

Machine Full Body — Comprehensive (V2)

2 DAYS · 8 EXERCISES · INTERMEDIATE · MACHINE

Machine Bro Split — Classic (V1)

5 DAYS · 15 EXERCISES · BEGINNER · MACHINE

Machine Bro Split — Advanced (V2)

4 DAYS · 14 EXERCISES · INTERMEDIATE · MACHINE

Kettlebell Push / Pull / Legs — Strength (V1)

3 DAYS · 12 EXERCISES · INTERMEDIATE · KETTLEBELL

Kettlebell Push / Pull / Legs — Power (V2)

3 DAYS · 12 EXERCISES · ADVANCED · KETTLEBELL

Kettlebell Upper / Lower — Balanced (V1)

2 DAYS · 9 EXERCISES · BEGINNER · KETTLEBELL

Kettlebell Upper / Lower — Explosive (V2)

2 DAYS · 9 EXERCISES · ADVANCED · KETTLEBELL

Kettlebell Full Body — Classic (V1)

2 DAYS · 8 EXERCISES · INTERMEDIATE · KETTLEBELL

Kettlebell Full Body — Functional (V2)

2 DAYS · 8 EXERCISES · INTERMEDIATE · KETTLEBELL

Kettlebell Bro Split — Classic (V1)

4 DAYS · 15 EXERCISES · INTERMEDIATE · KETTLEBELL

Kettlebell Bro Split — Power (V2)

4 DAYS · 12 EXERCISES · ADVANCED · KETTLEBELL

Band Push / Pull / Legs — Strength (V1)

3 DAYS · 12 EXERCISES · BEGINNER · BAND

Band Upper / Lower — Balanced (V1)

2 DAYS · 9 EXERCISES · BEGINNER · BAND

Band Upper / Lower — Density (V2)

2 DAYS · 9 EXERCISES · INTERMEDIATE · BAND

Band Full Body — Classic (V1)

2 DAYS · 8 EXERCISES · BEGINNER · BAND

Band Full Body — Functional (V2)

2 DAYS · 8 EXERCISES · INTERMEDIATE · BAND

Band Bro Split — Classic (V1)

4 DAYS · 13 EXERCISES · BEGINNER · BAND

Band Bro Split — Endurance (V2)

4 DAYS · 12 EXERCISES · INTERMEDIATE · BAND

Push / Pull / Legs ×2 — 6-Day Hypertrophy

6 DAYS · 30 EXERCISES · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Upper / Lower ×3 — 6-Day Volume

6 DAYS · 33 EXERCISES · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Bro Split — 6-Day Body Part Blast

6 DAYS · 25 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Push / Pull / Legs ×2 + Arms — 7-Day

7 DAYS · 35 EXERCISES · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Upper / Lower ×3 + Arms — 7-Day

7 DAYS · 38 EXERCISES · ADVANCED · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Bro Split — 7-Day Daily Body Part

7 DAYS · 28 EXERCISES · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Dumbbell Full Body — Total (V2)

2 DAYS · 8 EXERCISES · INTERMEDIATE · DUMBBELL

Dumbbell Upper / Lower — Density (V2)

2 DAYS · 9 EXERCISES · INTERMEDIATE · DUMBBELL

ADERAP: Full Body 2x

2 DAYS · 14 EXERCISES · BEGINNER · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Band Push / Pull / Legs — Endurance (V2)

3 DAYS · 12 EXERCISES · INTERMEDIATE · BAND

ADERAP: Quad Emphasis — Machine Leg Focus

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, BOX, DUMBBELL, MACHINE

ADERAP: Arm Day — Curl & Press Variation

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

ADERAP: Muscular Endurance — High-Rep Strength

4 DAYS · 16 EXERCISES · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE