Free workout plans you can start today

Every one of these workout plans is a complete weekly routine, not just a list of exercises: it comes with a training split, sessions with exact sets, reps and rest, and a 3D coach that runs the workout for you with voice counting. Choose one that matches your goal and equipment, or use the plan builder to have one assembled from your own days, level and equipment.

Finding the right plan for your goal

Plans are grouped by goal above: strength plans use heavier loads and lower rep ranges to build maximum force, such as the 5×5 Strength Program; muscle-building plans use moderate loads and more total volume, such as the 4-Day Muscle-Building Workout Plan; fat-loss and general-fitness plans combine resistance training with higher-intensity or circuit-style work, such as the 4-Week Fat-Loss Workout Plan and the 15-Minute HIIT Workout; and endurance-leaning plans favour higher reps and shorter rest, useful when general conditioning matters more than maximum load.

Workout plans for beginners

If this is your first structured routine, start with the Beginner Full-Body Gym Workout or, without a gym, the 30-Day Home Workout Plan. Both train the whole body two to three times a week using simple, low-skill-demand exercises, which is the fastest way to build consistency and technique before adding complexity. The Beginner Gym Workout Plan for Women follows the same structure with cues aimed at first-time gym-goers, and the Calisthenics Workout for Beginners covers a bodyweight-only starting point. All beginner plans on Forma follow the same principle: fewer exercises, done well, is better than many exercises done poorly.

Workout routines by training split

Once consistency is established, a specific split can organise more training days. A Push Pull Legs Split trains pushing muscles, pulling muscles and legs on separate days, repeatable once or twice a week. An Upper/Lower Split divides the week into upper-body and lower-body days, usually four sessions a week — a good middle ground between full body and a body-part split. A 5-Day Body-Part Split dedicates each session to one or two muscle groups, more common for experienced lifters chasing muscle detail than for beginners. The workout split guide compares these directly against your available days.

Target workouts for a specific area or goal

Some plans focus on one area rather than the whole body: the 10-Minute Abs Workout, Glute Workout Plan, Dumbbell Arm Workout, Shoulder Workout, and Chest and Triceps Workout and Back and Biceps Workout pairings. There are also situational routines: the 10-Minute Morning Workout and 7-Minute Workout for busy days, the Low-Impact Workout for Seniors for joint-friendly training, the 6-Minute Dynamic Warm-Up and Post-Workout Stretching Routine to bookend any session, and progression plans such as Push-Up Progression and Pull-Up Progression for building toward a specific number of reps from zero.

How to run a plan week to week

Open a plan and press Start session to let the 3D coach guide you through the exercises, sets, reps and rest in order. Follow the plan's weekly schedule as written for at least four weeks before judging results — strength and body composition change slowly, and switching plans too often is one of the most common reasons people stall. When an exercise starts feeling easy at the prescribed reps, add a small amount of weight or one extra rep per set rather than changing the whole plan; see progressive overload for how much and how often.

Building your own plan

If none of the ready-made plans fits your days or equipment exactly, the plan builder generates a personalised weekly plan from the same exercise library, matched to your goal, level, training days and equipment, and you can rebuild it whenever your situation changes.

Workout plans for women and for training over 50

The exercises and rep ranges behind these plans do not need to differ by sex — strength training benefits men and women through the same mechanisms, and every plan here works for either. Where a plan is labelled for women, such as the Beginner Gym Workout Plan for Women, it simply reflects common starting concerns (gym confidence, exercise selection) rather than a different training method. For training after 50, joint-friendly pacing and a longer warm-up matter more than picking different exercises: the Low-Impact Workout for Seniors keeps intensity moderate and impact low while still training strength, balance and mobility, and standard plans can usually be used by older beginners at a lighter starting load with the same structure.

Nutrition and recovery basics

A workout plan only delivers results alongside basic recovery: enough sleep (most adults need seven to nine hours), enough protein through the day to support muscle repair, and rest days used as written rather than skipped. Muscle soreness after a new plan or a harder session is normal and usually settles within two to three days; see the muscle soreness guide for what is expected and when it is not. If you feel persistent fatigue, declining performance across weeks, or pain rather than soreness, reduce volume or intensity and consider extra rest before continuing.