PROGRAM LIBRARY · FREE TO BROWSE
Training plans for your age, goals and real life.
Compare practical strength, muscle-building, athletic, home, gym, endurance and healthy-aging programs. Each plan shows its schedule, equipment, session length and progression approach so you can choose a sensible place to start.
AGE-SPECIFIC STARTING POINTS
Programs for adults 18+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
18+ · First muscle-building block
Learn the lifts and build muscle with two repeatable full-body sessions.
2 days / week · 40 min · GymView the full planAthletic · Beginner18+ · Court & field strength foundations
Build a strength base alongside football, basketball or court practice.
2 days / week · 40 min · GymView the full planHome · Beginner18+ · Dumbbell muscle foundations
Build a whole-body home routine with a small, practical kit.
2 days / week · 35 min · DumbbellsView the full planStrength · Intermediate18+ · Barbell strength skill
Develop controlled squat, bench and hinge strength over three days.
3 days / week · 55 min · GymView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 25+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
25+ · Upper/lower muscle build
Four organised sessions that cover the major muscles twice each week.
4 days / week · 60 min · GymView the full planAthletic · Intermediate25+ · Court & field power support
Pair low-volume jump practice with strength for recreational athletes.
2 days / week · 50 min · GymView the full planAthletic · Intermediate25+ · Strength & aerobic engine
Two whole-body strength days plus one conversational indoor ride.
3 days / week · 45 min · GymView the full planBusy schedule · Intermediate25+ · Busy-week muscle anchors
Two focused gym visits for weeks when time is tight.
2 days / week · 25 min · GymView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 30+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
30+ · Three-day muscle progression
Three complementary full-body sessions for steady muscle growth.
3 days / week · 50 min · GymView the full planAthletic · Intermediate30+ · Runner & cyclist strength support
Two concise strength sessions that complement your mileage or riding.
2 days / week · 40 min · GymView the full planHome · Returning30+ · Home strength around life
A manageable return to whole-body training at home.
2 days / week · 35 min · DumbbellsView the full planAthletic · Intermediate30+ · Court-sport strength & control
Train leg strength, lateral control and trunk capacity beside tennis or court sport.
2 days / week · 45 min · GymView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 40+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
40+ · Muscle-building upper/lower
Train every major region twice with deliberate progression and recovery.
4 days / week · 60 min · GymView the full planAthletic · Intermediate40+ · Recreational athlete strength
Maintain strong legs, upper-body capacity and repeatable aerobic fitness.
3 days / week · 45 min · GymView the full planHome · Returning40+ · Dumbbell strength comeback
Restart at home with two complementary strength sessions.
2 days / week · 35 min · DumbbellsView the full planFat loss · Beginner40+ · Fat-loss strength & walking
Preserve strength during a sustainable fat-loss phase.
3 days / week · 40 min · GymView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 50+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
Strong at 50+: gym foundations
Two stable full-body days for adults starting or returning in their 50s.
2 days / week · 35 min · GymView the full planMuscle · IntermediateMuscle-building at 50+
An upper/lower split for experienced adults prioritizing muscle and recovery.
4 days / week · 45 min · GymView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 60+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
Strong at 60+: home essentials
Chair, wall and band sessions with minimal floor transitions.
2 days / week · 25 min · HomeView the full planHealthy aging · All levelsStrong at 60+: gym & cardio
Two full-body strength anchors with one steady cycling session.
3 days / week · 35 min · GymView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 65+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
AGE-SPECIFIC STARTING POINTS
Programs for adults 70+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
Strong at 70+: supported start
A gentle entry to resistance training without floor exercises.
2 days / week · 20 min · HomeView the full planHealthy aging · IntermediateActive at 70+: keep your capacity
Two full-body dumbbell sessions and a balance/walking day for regular exercisers.
3 days / week · 35 min · DumbbellsView the full planAGE-SPECIFIC STARTING POINTS
Programs for adults 80+
Age labels describe the intended audience, not a medical classification. Choose from the plan details and your current experience, equipment and recovery.
GOAL-BASED OPTIONS
Programs for adults across experience levels.
Browse general programs by training style, equipment and schedule. Choose the details that fit; no age bracket is a substitute for individual judgment.
Muscle foundations · two full-body days
Build your first consistent muscle-training habit
2 days / week · 40 min · GymView the full planMuscle · IntermediateThree-day muscle rotation
Spread muscle-building work across three manageable visits
3 days / week · 45 min · GymView the full planMuscle · IntermediateUpper / lower · focused growth
Train each region twice without marathon sessions
4 days / week · 55 min · GymView the full planMuscle · BeginnerDumbbell muscle builder
Build muscle with a small home setup
3 days / week · 40 min · Dumbbells & benchView the full planMuscle · BeginnerStable setup · machine-led muscle
Reduce setup complexity while increasing effort
3 days / week · 40 min · GymView the full planMuscle · AdvancedUpper-body priority · balanced lower days
Give chest, back and shoulders extra recoverable work
4 days / week · 60 min · GymView the full planFat loss · BeginnerFat-loss foundation · lift and walk
Support muscle while building an active week
4 days / week · 40 min · GymView the full planFat loss · BeginnerLow-impact fat-loss support
Combine supported lifting with low-impact aerobic work
4 days / week · 40 min · GymView the full planFat loss · BeginnerDumbbells + walking for fat loss
Keep training practical with a modest setup
4 days / week · 40 min · Dumbbells & benchView the full planFat loss · IntermediateStrength + selective intervals
Add controlled cardio without sacrificing lifting
4 days / week · 45 min · GymView the full planFat loss · BeginnerHome movement + daily habit
Make movement easier to repeat while managing food intake
4 days / week · 30 min · BodyweightView the full planFat loss · IntermediateStrength-first fat-loss week
Keep key lifts while gradually losing fat
5 days / week · 55 min · GymView the full planStrength · BeginnerFirst strength block · three days
Learn the major patterns and build repeatable strength
3 days / week · 40 min · GymView the full planStrength · IntermediateBarbell strength · three-lift practice
Practice squat, bench and hinge with recovery
3 days / week · 55 min · GymView the full planStrength · IntermediateTwo-day strength essentials
Maintain a clear strength focus on two weekly visits
2 days / week · 50 min · GymView the full planStrength · BeginnerDumbbell strength · progressive basics
Get stronger without a barbell
2 days / week · 40 min · Dumbbells & benchView the full planStrength · AdvancedFour-day strength practice
Spread demanding practice over four focused sessions
4 days / week · 55 min · GymView the full planStrength · BeginnerSupported strength · confident setup
Build strength with supported exercises and clear targets
3 days / week · 40 min · GymView the full planMaintenance · IntermediateTwo-day whole-body maintenance
Retain a broad lifting base during a busy season
2 days / week · 35 min · GymView the full planMaintenance · IntermediateOne-day bridge · short-term maintenance
Keep a foothold during a temporary schedule crunch
1 days / week · 45 min · GymView the full planMaintenance · IntermediateDumbbell maintenance pair
Keep trained patterns with two compact home sessions
2 days / week · 30 min · Dumbbells & benchView the full planMaintenance · BeginnerMachine maintenance · simple and repeatable
Preserve consistency with low setup friction
2 days / week · 30 min · GymView the full planMaintenance · IntermediateActive maintenance · strength and easy cardio
Keep lifting ability and an aerobic habit
3 days / week · 40 min · GymView the full planMaintenance · IntermediateTravel maintenance · secure anchor
Retain effort while away from your normal gym
2 days / week · 30 min · Suspension trainerView the full planHome · BeginnerNo-kit home foundations
Build legs, pushing strength and trunk control
3 days / week · 25 min · BodyweightView the full planHome · BeginnerHome dumbbell full-body plan
Cover push, pull, squat and hinge at home
3 days / week · 40 min · Dumbbells & benchView the full planHome · BeginnerSuspension + bodyweight balance
Add real pulling to home training
3 days / week · 30 min · Suspension trainerView the full planHome · BeginnerOne dumbbell · no bench needed
Train a balanced week with floor space and a dumbbell
3 days / week · 30 min · DumbbellsView the full planHome · BeginnerHome restart · gentle first block
Rebuild a routine before adding workload
3 days / week · 25 min · BodyweightView the full planHome · IntermediateHome strength · challenging dumbbells
Use home equipment for progressively demanding sessions
3 days / week · 45 min · Dumbbells & benchView the full planBusy schedule · Beginner15-minute minimum · two patterns a day
Keep useful resistance practice in very short windows
3 days / week · 15 min · DumbbellsView the full planBusy schedule · Beginner25-minute full-body pair
Cover the whole body on two compact days
2 days / week · 25 min · Dumbbells & benchView the full planBusy schedule · IntermediateLunch-break machine plan
Use predictable setup and three focused movements
3 days / week · 25 min · GymView the full planBusy schedule · Beginner20-minute home consistency
Build a short, low-friction training habit
3 days / week · 20 min · BodyweightView the full planBusy schedule · Intermediate30-minute strength pair
Retain challenging main-lift work when time is tight
2 days / week · 30 min · GymView the full planBusy schedule · Beginner10-minute movement breaks · four days
Replace skipped weeks with small repeatable doses
4 days / week · 10 min · BodyweightView the full planStrength · BeginnerBeginner strength foundations
Learn the big patterns and build confidence.
3 days / week · 30 min · HomeView the full planStrength · ReturningThe comeback plan
A patient restart after time away.
3 days / week · 32 min · HomeView the full planHealthy aging · All levelsStrength, balance & mobility
Build strength, balance and useful mobility.
4 days / week · 34 min · HomeView the full planStrength · IntermediateThree-day strength build
Progress your main lifts without living in the gym.
3 days / week · 45 min · GymView the full planStrength · AdvancedFour-day strength split
Upper and lower days with room to recover.
4 days / week · 55 min · GymView the full planMuscle · IntermediateBuild muscle: 3-day full body
Challenging full-body volume three times weekly.
3 days / week · 48 min · GymView the full planMuscle · IntermediateBuild muscle: upper/lower
An organized four-day split for every major muscle.
4 days / week · 50 min · GymView the full planMuscle · AdvancedPush / pull / legs
Focused sessions with a second upper-body exposure.
5 days / week · 50 min · GymView the full planFat loss · All levelsFat-loss strength anchor
Keep strength while nutrition drives the deficit.
3 days / week · 38 min · GymView the full planFat loss · BeginnerLow-impact fat-loss routine
Manageable strength and walking without maximal circuits.
4 days / week · 26 min · HomeView the full planMaintenance · All levelsMaintain with two days
A compact plan for busy seasons.
2 days / week · 38 min · GymView the full planMaintenance · All levelsThe balanced week
Strength, cardio and mobility in one weekly rhythm.
3 days / week · 35 min · HomeView the full planBusy schedule · All levelsThe 20-minute workweek
Three compact sessions that fit between obligations.
3 days / week · 20 min · HomeView the full planHome · BeginnerNo-equipment strength
Use a chair, floor and your own body.
3 days / week · 28 min · BodyweightView the full planHome · All levelsDumbbell home builder
A complete program with one pair of weights.
3 days / week · 36 min · DumbbellsView the full planStrength · BeginnerGym machine confidence
Learn the gym through stable setups and clear effort targets.
3 days / week · 38 min · GymView the full planStrength · All levelsCore, posture and carrying
Trunk control with a useful full-body foundation.
3 days / week · 28 min · HomeView the full planAthletic · IntermediateAthletic power base
Strength, control and repeatable efforts for active adults.
4 days / week · 42 min · GymView the full planAthletic · All levelsEndurance sport strength
Two efficient days around running, cycling or hiking.
2 days / week · 32 min · HomeView the full planBusy schedule · All levelsTravel and hotel-room plan
Portable sessions for shifting schedules.
3 days / week · 22 min · BodyweightView the full planHome · BeginnerTwo-day resistance-band plan
A compact whole-body routine built around secure band setups.
2 days / week · 30 min · HomeView the full planStrength · IntermediateCalisthenics foundations
Upper/lower practice with bodyweight and a pulling setup.
4 days / week · 30 min · HomeView the full planAthletic · IntermediateStrength & aerobic hybrid
Two full-body resistance anchors and an indoor cycling session.
3 days / week · 40 min · GymView the full planAthletic · BeginnerWalk–run beginner routine
One easy walk–jog practice and two supporting strength sessions.
3 days / week · 25 min · HomeView the full planAthletic · All levelsCycling & strength foundation
A steady ride alongside two gym strength anchors.
3 days / week · 35 min · GymView the full planAthletic · All levelsWeekend hiking preparation
Strength, walking capacity and controlled stepping for the trail.
3 days / week · 35 min · HomeView the full planStrength & hypertrophy · IntermediateUpper / Lower split
Muscle + strength
4 days / week · 55 min · GymView the full planStrength & hypertrophy · AdvancedArnold-inspired six-day split
High-volume hypertrophy
6 days / week · 55 min · GymView the full planStrength & hypertrophy · IntermediateCompound 5
Foundational strength
3 days / week · 55 min · GymView the full planStrength & hypertrophy · IntermediatePush / Pull / Legs
Hypertrophy + skill
3 days / week · 50 min · GymView the full planStrength & hypertrophy · BeginnerFull body, three ways
Whole-body strength
3 days / week · 40 min · GymView the full planStrength & hypertrophy · BeginnerCalisthenics foundations
Relative strength
3 days / week · 40 min · GymView the full planStrength & hypertrophy · AdvancedPowerlifting lift practice
Max strength
3 days / week · 65 min · GymView the full planStrength & hypertrophy · AdvancedGerman volume training · moderated
High-volume muscle work
2 days / week · 60 min · GymView the full planStrength & hypertrophy · AdvancedHeavy Duty · controlled
Low-volume effort
2 days / week · 40 min · GymView the full planStrength & hypertrophy · AdvancedFST-7 · evidence-aware
Accessory volume
2 days / week · 55 min · GymView the full planStrength & hypertrophy · AdvancedDTP-style rep pyramid · scaled
Metabolic volume
2 days / week · 45 min · GymView the full planStrength & hypertrophy · IntermediatePre-exhaustion pairing
Targeted muscle work
2 days / week · 45 min · GymView the full planStrength & hypertrophy · AdvancedCluster set strength
High-quality heavy reps
2 days / week · 55 min · GymView the full planStrength & hypertrophy · IntermediateEscalating density · EDT style
Work capacity
2 days / week · 30 min · GymView the full planStrength & hypertrophy · AdvancedBlock periodization
Long-term strength
4 days / week · 55 min · GymView the full planConditioning & hybrid · IntermediateRepeatable HIIT
Cardiorespiratory fitness
2 days / week · 32 min · GymView the full planConditioning & hybrid · All levelsFunctional 45 · circuit style
Strength + aerobic mix
2 days / week · 45 min · GymView the full planConditioning & hybrid · IntermediateHybrid race preparation
Running + functional endurance
3 days / week · 55 min · GymView the full planConditioning & hybrid · BeginnerFull-body circuit
Movement + work capacity
2 days / week · 35 min · GymView the full planConditioning & hybrid · BeginnerGroup fitness sampler
Discover a sustainable class mix
3 days / week · 40 min · GymView the full planConditioning & hybrid · All levelsPilates + yoga strength companion
Control + mobility
2 days / week · 35 min · GymView the full planConditioning & hybrid · AdvancedMixed-modal skill and conditioning
Strength + skill + engine
3 days / week · 55 min · GymView the full planConditioning & hybrid · AdvancedOlympic lifting primer
Snatch + clean skill
2 days / week · 60 min · GymView the full planConditioning & hybrid · AdvancedTabata protocol · bike
Short intense intervals
2 days / week · 25 min · GymView the full planConditioning & hybrid · IntermediateAMRAP · quality rounds
Strength endurance
2 days / week · 30 min · Mixed equipmentView the full planConditioning & hybrid · IntermediateEMOM · every minute
Pacing + repeatable power
2 days / week · 35 min · GymView the full planConditioning & hybrid · IntermediatePeripheral heart action circuit
Full-body conditioning
2 days / week · 38 min · GymView the full planConditioning & hybrid · All levelsFasted or fed cardio · compare
Sustainable aerobic habit
2 days / week · 35 min · Mixed equipmentView the full planConditioning & hybrid · All levelsIndoor cycling build
Aerobic base + intervals
3 days / week · 40 min · GymView the full planConditioning & hybrid · IntermediateKettlebell flow · controlled
Hip power + coordination
2 days / week · 38 min · Mixed equipmentView the full planConditioning & hybrid · BeginnerSuspension strength
Bodyweight strength
2 days / week · 35 min · GymView the full planConditioning & hybrid · All levelsBarre + strength
Balance + local endurance
2 days / week · 35 min · GymView the full planConditioning & hybrid · All levelsDance fitness + strength
Enjoyable cardio
3 days / week · 35 min · GymView the full planSport performance · IntermediatePlyometric landing to power
Jump and sprint power
2 days / week · 45 min · GymView the full planSport performance · IntermediateAgility and change of direction
Cutting + deceleration
2 days / week · 40 min · GymView the full planSport performance · AdvancedStrongman foundations
Loaded carries + whole-body strength
2 days / week · 55 min · GymView the full planSport performance · AdvancedContrast loading
Strength + power
2 days / week · 60 min · GymView the full planSport performance · All levelsIsometric holds + dynamic strength
Position strength
2 days / week · 38 min · GymView the full planSport performance · IntermediateGround flow · animal-inspired
Movement coordination
2 days / week · 35 min · GymView the full planBuild the rest of your routine
Training works alongside food, recovery and the demands of your sport. Explore the tools and libraries that help connect those decisions.
General fitness education. Programs are not individualized medical care or a guarantee of a specific result. Adjust training to your ability and seek qualified support where appropriate.