Workout plans. Walk in prepared.
Choose the muscle. Work with your equipment. Find a session with the sets, reps, and cues already laid out.
- 12 sample sessions
- Practical technique cues
Browse workouts by topic
12 workouts to explore
Arm Workout: 8 Exercises to Build Bigger Arms
Build an arm workout from eight biceps and triceps exercises. Follow a manageable sample session with sets, reps, technique cues, and clear progression steps.
Push Pull Workout: 4-Day Split for Beginners
Try a four-day push pull workout with sets, reps, and technique cues. Include lower-body work, manage recovery, and progress from your completed training log.
Upper Body Dumbbell Workout (Home or Gym)
Train with an upper body dumbbell workout for home or gym. Use a simple session with sets, reps, floor-press options, technique cues, and progression guidance.
Cable Chest Workout: 6 Moves and a Sample Session
Choose a cable chest workout from six press and fly options. Use a short sample session with sets, reps, pulley setup cues, and manageable progression rules.
Cable Tricep Workout: 5 Best Exercises
Choose tricep workouts with cables from five extension options. Follow a short sample session with sets, reps, setup cues, and clear ways to progress the load.
Cable Back Workout: Rows, Pulldowns and More
Build a back workout with cables using rows, pulldowns, and controlled accessories. Follow sets, reps, setup cues, and a progression plan you can repeat weekly.
Cable Machine Workouts: Full-Body Plan for Beginners
Use cable machine workouts for a simple full-body session. Follow sets, reps, setup cues, suitable lower-body options, and a progression plan for beginners.
Chest and Back Workout: Superset Plan
Try a chest and back workout with controlled press-and-row supersets. Use sets, reps, rest guidance, technique cues, and a plan that preserves set quality.
Trap Exercises: Best Moves for Bigger Traps
Choose trap exercises with sets, reps, and technique cues. Build a small sample session from shrugs, carries, and upper-back work with a manageable weekly dose.
Push Day Workout: Beginner Template With Progression
Plan a push day workout with presses, raises, and triceps work. See a beginner session with sets, reps, technique cues, recovery checks, and clear progression.
Pull Day Workout: Beginner Template With Progression
Plan a pull day workout with rows, pulldowns, rear-delt work, and curls. Use a beginner session with sets, reps, technique cues, and progression you can record.
Back and Bicep Workout: 6 Moves, One Session
Build a back and bicep workout from six pulling and curl options. Start with a short sample using sets, reps, control cues, and a manageable weekly progression.