Workout programs
Complete training plans, each with a day-by-day schedule. Every exercise links to its full technique guide — no more guessing whether you're doing it right.
3-Day Strength Split
3×/week3-day strength split: an 8-week intermediate barbell program for the gym — squat, bench press and deadlift with 5×5 progressions
Bodyweight Only Program
3×/weekBodyweight only program: 8 weeks of street workout on a pull-up bar and parallel bars — full-body strength training at home with zero equipment
Full-Body Dumbbell Plan
3×/weekFull-body dumbbell plan: build muscle at home with one pair of dumbbells — 8 weeks of push, pull and leg workouts three days per week
Band & Kettlebell Home Plan
4×/weekBand and kettlebell home plan: 8 weeks of strength and conditioning with resistance bands and a 16-24 kg kettlebell — four workouts per week