Workout plans by level
Three plans — beginner, intermediate and advanced — each with the right sessions, sets and reps, and every plan free to build on and print.
Beginner workout plan
Build the habit before you build the muscle.
Intermediate workout plan
More sessions, more structure, real progress.
Advanced workout plan
Six days, a real program, and a way to push it.
The full training pack — a 12-week program, a progress tracker and an exercise library
Every individual plan above is free and always will be. The full pack adds all three plans plus a 12-week program, a progress tracker and an exercise library to turn them into real, trackable progress.
What the pack holds
- All three plans — beginner, intermediate and advanced — in one printable
- A 12-week progressive program
- A progress tracker for sets, reps and weights
- An exercise library with how-to form notes
- A warm-up and cool-down guide
- A sets-and-reps cheat sheet
- A rest-day and recovery guide
- A blank weekly plan you can fill for any split
- A progress-photo and measurements log
- A weekly training checklist for your chosen split
Get the full workout pack FREE · NO ACCOUNT · NO CARD · NOTHING SENT ANYWHERE
Choose and complete one short sponsor offer, then come straight back to this page with the pack open. Nothing about you is sent with you.