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WorkoutPlan.

Free · No sign-up · Printable

A workout plan built for your days, goal and equipment

Pick how many days you can train, what you have at home or in the gym, and what you want. Get a full week with sets, reps, rest and swaps for every exercise, in seconds.

521 exercises with a demo video
Exercises
594
Ready plans
330
Splits
9
Goal

Days per week

Time per session

Equipment

Experience

Anything to work around?

No sign-up. Printable. Open in Fitbe to track it.

Ready-made plans

Sumo Squat Dumbbell Romanian Deadlift Lateral Lunge Incline Dumbbell Press
3 days video
Dumbbells Muscle Gain Beginners
3-Day Dumbbell Workout Plan for Muscle Gain (Beginners) Full week · sets, reps, rest · PDF
Chair Squat Forward Lunge Incline Push-Up Push-Up
3 days video
No Equipment Weight Loss
3-Day Bodyweight Workout Plan for Weight Loss Full week · sets, reps, rest · PDF
Dumbbell Floor Press Goblet Squat Assisted Pull-Up Cable Pull-Through
4 days video
Full Gym Muscle Gain
4-Day Gym Workout Plan for Muscle Gain Full week · sets, reps, rest · PDF
Sumo Squat Dumbbell Deadlift Dumbbell Reverse Lunge Dumbbell Bench Press
3 days video
Full Gym Strength Beginners
3-Day Gym Workout Plan for Strength (Beginners) Full week · sets, reps, rest · PDF
Sumo Squat Dumbbell Deadlift Walking Lunge Dumbbell Floor Press
3 days video
Dumbbells Weight Loss Women
3-Day Dumbbell Workout Plan for Weight Loss (Women) Full week · sets, reps, rest · PDF
Dumbbell Floor Press Goblet Squat Inverted Row Dumbbell Romanian Deadlift
4 days video
Dumbbells Muscle Gain Men
4-Day Dumbbell Workout Plan for Muscle Gain (Men) Full week · sets, reps, rest · PDF
Dumbbell Squat Dumbbell Deadlift Forward Lunge Incline Dumbbell Press
3 days video
Dumbbells General Fitness Over 50
3-Day Dumbbell Workout Plan for General Fitness (Over 50) Full week · sets, reps, rest · PDF
Bodyweight Squat Bench Dip Inverted Row Pike Push-Up
2 days video
No Equipment General Fitness Beginners
2-Day Bodyweight Workout Plan for General Fitness (Beginners) Full week · sets, reps, rest · PDF
Incline Dumbbell Press Assisted Pull-Up Smith Machine Squat Machine Chest Press
5 days video
Full Gym Muscle Gain Men
5-Day Gym Workout Plan for Muscle Gain (Men) Full week · sets, reps, rest · PDF
Kettlebell Squat Lateral Lunge Kettlebell Floor Press Inverted Row
3 days video
Kettlebell Weight Loss
3-Day Kettlebell Workout Plan for Weight Loss Full week · sets, reps, rest · PDF
Banded Squat Banded Good Morning Pike Push-Up Chair Squat
4 days video
Resistance Bands Muscle Gain
4-Day Resistance Band Workout Plan for Muscle Gain Full week · sets, reps, rest · PDF
Machine Chest Press Negative Pull-Up Goblet Squat Dumbbell Bench Press
6 days video
Full Gym Muscle Gain
6-Day Gym Workout Plan for Muscle Gain Full week · sets, reps, rest · PDF

Exercise library

Every exercise shown on video, not just described

521 exercises with a demo clip, step-by-step form, muscles worked and swaps for the equipment you have. The same library powers every plan on this site and the Fitbe app.

Browse all 594 exercises
Goblet Squat video beginner
Goblet Squat Dumbbell · Quads, Glutes
Push-Up video beginner
Push-Up Bodyweight · Chest, Triceps
Dumbbell Row video beginner
Dumbbell Row Dumbbell · Lats, Upper Back
Dumbbell Romanian Deadlift video beginner
Dumbbell Romanian Deadlift Dumbbell · Hamstrings, Glutes
Glute Bridge video beginner
Glute Bridge Bodyweight · Glutes
Lat Pulldown video beginner
Lat Pulldown Cable · Lats, Upper Back
Bulgarian Split Squat video intermediate
Bulgarian Split Squat Dumbbell · Quads, Glutes
Face Pull video beginner
Face Pull Cable · Rear Delts, Upper Back

How the generator works

Rules a good coach would use, not random exercises

Pick the right split

Two or three days get full-body sessions, four gets upper/lower, five or six get push/pull/legs. Every muscle is trained at least twice a week.

Fill each session with patterns

Squat, hinge, push, pull, single-leg and core first, isolation work after. Exercises are chosen from your equipment and skip anything that stresses a bad knee, back or shoulder.

Prescribe sets, reps and rest

Strength gets heavy sets and long rest, muscle gets moderate reps, fat loss gets shorter rest and a conditioning finisher. Beginners start with fewer sets.

By structure

Workout splits

Full Body · 2 day Full Body · 3 day Full Body · 4 day Upper / Lower · 2 day Upper / Lower · 4 day Push / Pull / Legs · 3 day Push / Pull / Legs · 6 day PPL + Upper / Lower · 5 day Bro Split · 5 day

Guides

Short answers to the questions every beginner asks

7 min read Sets and Reps Explained: How Many for Strength, Muscle, Fat Loss Sets and reps explained simply: how many sets and reps to do for strength, muscle growth and fat loss, how to read 3x8-12, and how many sets per week. 6 min read How to Start Working Out: A Beginner's First 8 Weeks A simple 8-week plan for how to start working out as a beginner: which exercises to do, how many days, how hard to push and how to progress. 7 min read How Many Days a Week Should You Work Out? How many days a week should you work out? 2, 3, 4 or 5 days compared by goal and experience, with the best split for each schedule.

Questions

Is the workout plan generator really free?

Yes. Every plan, split and exercise page is free with no sign-up. The Fitbe app is optional: it saves the plan, tracks your sets and adjusts the plan over time.

How is the plan built?

From your goal, days per week, equipment and level we pick a proven split (full body, upper/lower, push/pull/legs), fill each session with movement patterns (squat, hinge, push, pull, core) and choose exercises that fit your equipment and any joint issues. Sets, reps and rest follow the goal.

Can I use it with no equipment?

Yes. Choose "No equipment" and every exercise is bodyweight: squats, push-up variations, hinges, lunges, core and conditioning.

What if an exercise hurts?

Every exercise lists alternatives in the same movement pattern. Tick "bad knees", "bad back" or "shoulder issues" in the generator and the plan excludes high-stress movements from the start.

Can I download the plan as a PDF?

Yes, every plan page has a Download PDF button that prints the full week with sets, reps and rest.