PLAN LIBRARY

74 Free Workout Plans

Every official Aderap program, full exercise list, no login wall. Pick one, copy it, or open it straight in Aderap to log it for real.

Official plans

Official PlanUpper Body (No Equipment)

2× / week12 exercisesbeginner

Official PlanFull Body (No Equipment)

2× / week12 exercisesbeginner

Official PlanLower Body (No Equipment)

2× / week12 exercisesbeginner

Official PlanAthletic 3-Day Full Body

3× / week29 exercisesadvanced

Official PlanBro Split

5× / week30 exercisesadvanced

Official PlanBarbell Push / Pull / Legs — Hypertrophy (V2)

3× / week12 exercisesadvanced

Official PlanPPL / Upper / Lower

5× / week26 exercisesadvanced

Official PlanFull Body 3x

3× / week17 exercisesbeginner

Official PlanPush / Pull / Leg

3× / week18 exercisesintermediate

Official PlanFull Body 2x (Home Gym)

2× / week12 exercisesbeginner

Official PlanFull Body (Home Gym)

3× / week17 exercisesintermediate

Official PlanPush / Pull / Legs (Home Gym)

3× / week18 exercisesintermediate

Official PlanUpper / Lower (Home Gym)

4× / week22 exercisesintermediate

Official PlanFull Body, Upper, Lower

3× / week22 exercisesintermediate

Official PlanUpper / Lower (Glute Focused)

4× / week24 exercisesintermediate

Official PlanBig 4

4× / week22 exercisesadvanced

Official PlanChest Builder — Pressing Angle Mastery

4× / week16 exercisesintermediate

Official PlanMinimalist Full Body — Essential Moves

2× / week8 exercisesbeginner

Official PlanUpper/Lower Dumbbell Split — Balanced Build

4× / week16 exercisesintermediate

Official PlanBack Developer — Pulling Patterns

4× / week16 exercisesintermediate

Official PlanCore & Mobility — Movement Foundations

3× / week12 exercisesbeginner

Official PlanSquat Specialization — Multi-Stance Progression

4× / week16 exercisesintermediate

Official PlanDeadlift Specialization — Pulling Power

4× / week16 exercisesintermediate

Official PlanPress Specialization — Shoulder Strength

4× / week16 exercisesintermediate

Official PlanStrength Bias — Heavy Compound Focus

3× / week12 exercisesintermediate

Official PlanBarbell Upper / Lower — Balanced (V1)

2× / week9 exercisesbeginner

Official PlanBarbell Upper / Lower — Power (V2)

2× / week9 exercisesadvanced

Official PlanBarbell Full Body — Classic (V1)

2× / week9 exercisesintermediate

Official PlanBarbell Full Body — Intensity (V2)

2× / week8 exercisesadvanced

Official PlanBarbell Bro Split — Classic (V1)

5× / week17 exercisesintermediate

Official PlanBarbell Bro Split — Power (V2)

4× / week12 exercisesadvanced

Official PlanDumbbell Push / Pull / Legs — Home (V1)

3× / week12 exercisesbeginner

Official PlanDumbbell Push / Pull / Legs — Hypertrophy (V2)

3× / week12 exercisesintermediate

Official PlanDumbbell Upper / Lower — Balanced (V1)

2× / week9 exercisesbeginner

Official PlanDumbbell Full Body — Strength (V1)

2× / week8 exercisesbeginner

Official PlanDumbbell Bro Split — Classic (V1)

5× / week14 exercisesbeginner

Official PlanDumbbell Bro Split — Hyper (V2)

4× / week14 exercisesintermediate

Official PlanMachine Full Body — Integrated (V1)

2× / week8 exercisesbeginner

Official PlanMachine Push / Pull / Legs — Gym (V1)

3× / week12 exercisesbeginner

Official PlanMachine Push / Pull / Legs — Advanced (V2)

3× / week12 exercisesintermediate

Official PlanMachine Upper / Lower — Balanced (V1)

2× / week9 exercisesbeginner

Official PlanMachine Upper / Lower — Density (V2)

2× / week9 exercisesintermediate

Official PlanMachine Full Body — Comprehensive (V2)

2× / week8 exercisesintermediate

Official PlanMachine Bro Split — Classic (V1)

5× / week15 exercisesbeginner

Official PlanMachine Bro Split — Advanced (V2)

4× / week14 exercisesintermediate

Official PlanKettlebell Push / Pull / Legs — Strength (V1)

3× / week12 exercisesintermediate

Official PlanKettlebell Push / Pull / Legs — Power (V2)

3× / week12 exercisesadvanced

Official PlanKettlebell Upper / Lower — Balanced (V1)

2× / week9 exercisesbeginner

Official PlanKettlebell Upper / Lower — Explosive (V2)

2× / week9 exercisesadvanced

Official PlanKettlebell Full Body — Classic (V1)

2× / week8 exercisesintermediate

Official PlanKettlebell Full Body — Functional (V2)

2× / week8 exercisesintermediate

Official PlanKettlebell Bro Split — Classic (V1)

4× / week15 exercisesintermediate

Official PlanKettlebell Bro Split — Power (V2)

4× / week12 exercisesadvanced

Official PlanBand Push / Pull / Legs — Strength (V1)

3× / week12 exercisesbeginner

Official PlanBand Upper / Lower — Balanced (V1)

2× / week9 exercisesbeginner

Official PlanBand Upper / Lower — Density (V2)

2× / week9 exercisesintermediate

Official PlanBand Full Body — Classic (V1)

2× / week8 exercisesbeginner

Official PlanBand Full Body — Functional (V2)

2× / week8 exercisesintermediate

Official PlanBand Bro Split — Classic (V1)

4× / week13 exercisesbeginner

Official PlanBand Bro Split — Endurance (V2)

4× / week12 exercisesintermediate

Official PlanFull Body 2x

2× / week14 exercisesbeginner

Official PlanUpper / Lower ×3 — 6-Day Volume

6× / week33 exercisesadvanced

Official PlanBro Split — 6-Day Body Part Blast

6× / week25 exercisesintermediate

Official PlanPush / Pull / Legs ×2 + Arms — 7-Day

7× / week35 exercisesadvanced

Official PlanUpper / Lower ×3 + Arms — 7-Day

7× / week38 exercisesadvanced

Official PlanBro Split — 7-Day Daily Body Part

7× / week28 exercisesintermediate

Official PlanDumbbell Full Body — Total (V2)

2× / week8 exercisesintermediate

Official PlanDumbbell Upper / Lower — Density (V2)

2× / week9 exercisesintermediate

Official PlanBand Push / Pull / Legs — Endurance (V2)

3× / week12 exercisesintermediate

Official PlanPush / Pull / Legs ×2 — 6-Day Hypertrophy

6× / week30 exercisesadvanced

Official PlanQuad Emphasis — Machine Leg Focus

4× / week16 exercisesintermediate

Official PlanArm Day — Curl & Press Variation

4× / week16 exercisesintermediate

Official PlanMuscular Endurance — High-Rep Strength

4× / week16 exercisesintermediate

Official PlanBarbell Push / Pull / Legs — Strength (V1)

3× / week12 exercisesintermediate