Community Plans
Join our community to browse all of our users workout plans.
Join our community to browse all of our users workout plans.
Workout duration: 8 weeks
Days per week: 5 days
Time per workout: 60 minutes
Equipment required: Dumbbells, Barbell, Resistance bands
Description: Seated Dumbbell Press: Sets: 4, Reps: 8-12
Lateral Raises: Sets: 3, Reps: 15
Front Plate Raise: Sets: 3, Reps: 12
Workout duration: 12 weeks
Days per week: 6 days
Time per workout: 75 minutes
Equipment required: Barbell, Cable machine, Pull-up bar
Description: Chest & Triceps
Bench Press: Sets: 4, Reps: 8-10
Incline Dumbbell Press: Sets: 3, Reps: 10-12
Chest Flyes: Sets: 3, Reps: 12-15
Tricep Dips: Sets: 3, Reps: 10-12
Workout duration: 12 weeks
Days per week: 6 days
Time per workout: 60 minutes
Equipment required: Barbell, Squat rack, Bench press
Description: Legs & Glutes
Barbell Squats: Sets: 4 Reps: 8-10
Exercise 2: Romanian Deadlifts: Sets: 3 Reps: 10-12
Exercise 3: Leg Press: Sets: 3 Reps: 12-15
Exercise 4: Leg Curls: Sets: 3 Reps: 12-15
Workout duration: 8 weeks
Days per week: 6 days
Time per workout: 55 minutes
Equipment required: Pull-up bar, Parallel bars (optional)
Description:
Day 1: Upper Body
Push-Ups: Sets: 4, Reps: 15
Pull-Ups: Sets: 3, Reps: max reps
Dips: Sets: 3, Reps: 12
Day 2: Lower Body
Bodyweight Squats: Sets: 4, Reps: 20
Lunges: Sets: 3, Reps: 12 per leg
Calf Raises: Sets: 3, Reps: 15
Day 3: Core and Flexibility
Plank: Sets: 3, Time: 1 minute
Russian Twists: Sets: 3, Reps: 20 per side
Leg Raises: Sets: 3, Reps: 12
Day 4: Full Body
Burpees: Sets: 4, Reps: 10
Chin-Ups: Sets: 3, Reps: max reps
Diamond Push-Ups: Sets: 3, Reps: 15
Workout duration: 8 weeks
Days per week: 4 days
Time per workout: 75 minutes
Equipment required: Dumbbells, Barbell, Resistance bands
Description: Day 1: Upper Body
Bench Press: Sets: 4, Reps: 8
Bent-Over Rows: Sets: 3, Reps: 10
Overhead Press: Sets: 3, Reps: 10
Day 2: Lower Body
Squats: Sets: 4, Reps: 8
Romanian Deadlifts: Sets: 3, Reps: 10
Lunges: Sets: 3, Reps: 12
Day 3: Rest
Day 4: Full Body
Deadlifts: Sets: 4, Reps: 8
Pull-Ups: Sets: 3, Reps: max reps
Push-Ups: Sets: 3, Reps: max reps
Day 5: Rest!
Workout duration: 6 weeks
Days per week: 4 days
Time per workout: 60 minutes
Equipment required: Exercise Mat, Stable elevated surface
Description: Day 1: Upper Body
Incline Push-Ups (feet elevated on surface): Sets: 4, Reps: 12
Chair Dips: Sets: 3, Reps: 10
Pike Push-Ups (hands on elevated surface): Sets: 3, Reps: 8
Plank: Sets: 3, Time: 1 minute
Day 2: Lower Body
Bulgarian Split Squats: Sets: 4, Reps: 12 per leg
Glute Bridges: Sets: 3, Reps: 15
Calf Raises: Sets: 3, Reps: 20
Lying Leg Raises: Sets: 3, Reps: 12
Day 3: Rest
Day 4: Full Body
Pull-Ups (if available): Sets: 3, Reps: 8
Chin-Ups (if available): Sets: 3, Reps: 8
Diamond Push-Ups: Sets: 4, Reps: 12
Russian Twists: Sets: 3, Reps: 15 per side
Day 5: Active Recovery
Light stretching