Routine library
Find your next routine
Plans organised by goal, schedule, and equipment.
5 routines
NoviceGain Muscle
Full Body Bodybuilding for Novice Lifters
Short, simple full body sessions three days a week. Perfect for the first few months of lifting.
NoviceStay Active
Full Body At Home Novice Routine
For the person brand new to working out — and without a gym membership.
IntermediateGain Muscle
Push Pull Legs
The six-day split that covers every muscle group twice a week.
IntermediateGet Stronger
Upper / Lower Four Day Split
Four sessions a week alternating upper and lower body with strength and hypertrophy days.
NoviceLose Weight
Fat Loss Conditioning Block
Circuit-style full body training with conditioning finishers five days a week.