Free Workout Plans & Exercise Guides

Structured routines for strength, fat loss, muscle gain and general conditioning, whether you train in a gym or at home with no equipment. Each plan sets out the sets, reps and progression, and every exercise comes with form guidance so you train safely.

On this page

• Exercises by Muscle Group

Workout plans by goal

• Fat loss — calorie-burning circuits, HIIT and conditioning sessions
• Muscle gain — progressive overload strength training, push-pull-legs splits
• Beginner — foundational movement patterns, shorter sessions, lower intensity
• Home workouts — bodyweight-only plans, no equipment required
• Strength — compound lifts, linear progression for squat, bench, deadlift and overhead press

What each plan includes

• Weekly schedule with rest day placement
• Sets, reps, tempo and rest periods for every session
• Progression guide — when and how to increase the load
• Exercise demo videos for proper form on every movement
• A beginner modification for most exercises