Full Body Home Workout Without Equipment
No gym? No problem! Exercise at home or in your hotel room. You train your whole body without any equipment. It combines strength and cardio exercises.
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Kettlebell Home Workout
No access to a gym but you call a kettlebell your own? We have carefully composed this full body workout for you with the most effective exercises which require just one kettlebell. No excuse, get started today!
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Full Body Two Day Split
Your busy schedule only allows for two training sessions per week? This workout plan combines compound and isolated exercises. You train your lower body on day one and your upper body on day two.
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5 x 5 Beast Workout
Want to get stronger? The 5x5 routine builds both strength and muscle mass. It focuses on compound movements. We have mixed in a few extra exercises to spice it up a bit. The plan includes two different workout days.
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Basic Full Body Workout
If you only have one day per week to train, you should take a look at this plan. This full body workout trains your whole body in just one session. It is also a great training for beginners.
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Full Body Workout Three Day Split
You want maximum gains? Then check out this beast of a workout. We have combined the most effective exercises in this three day split workout.
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Booty Booster Workout Plan
The Booty Booster focuses on toning and strengthening the buttocks, with a combination of bodyweight exercises and dumbbell movements. This workout will help develop the glutes while also improving the lower body muscles, including the hamstrings and quads.
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Best Buddy Two Day Split Workout
This workout focuses on compound lifts that require a spotter for safety and optimal performance. Day one emphasizes upper body strength, while day two targets the lower body. The split allows for balanced muscle growth and gives both you and your training partner the opportunity to assist and motivate each other.
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Girlfried & Boyfriend Training
A training designed for you and your partner. This routine includes exercises that are popular with both male and female athletes, focusing on a combination of strength, toning, and overall fitness. The first day targets the upper body, while the second day focuses on the lower body. The exercises are effective for both of you, promoting balanced strength and aesthetics.
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Beginner Full-Body Workout
For a beginner, it is essential to focus on full-body strength training, balancing exercises for different muscle groups while promoting proper form and injury prevention. This workout can be done 3-4 times per week.
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Women’s Lower Body Shaping Workout
This plan targets the glutes, quads, hamstrings, and calves. It uses a combination of bodyweight and equipment-based exercises to create an effective lower-body routine. Perform this workout 2-3 times a week.
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Full-Body Machine-Based Two Day Split
Workout plan that trains your entire body using only machines on two days per week. This type of plan is ideal if you prefer machines for safety, convenience, or ease of use, and it is suitable for both beginners and intermediates.
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Bodybuilder Three Day Split
The Classical Bodybuilder Three Day Split is designed to target major muscle groups on separate days, allowing for maximum focus and recovery. Day 1 focuses on chest and triceps, Day 2 on back and biceps, and Day 3 on legs and core. This split routine emphasizes hypertrophy through high-volume training, ideal for building muscle mass and achieving a well-balanced physique. Rest days between sessions ensure proper recovery, making this routine perfect for bodybuilders looking to optimize muscle growth.
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Push Pull Legs Three Day Split
The Push Pull Leg Three Day Split is a highly effective training routine that targets all major muscle groups over three sessions. Day 1 (Push) focuses on chest, shoulders, and triceps, Day 2 (Pull) emphasizes the back and biceps, and Day 3 (Leg) hits the quads, hamstrings, and calves. This split allows for balanced strength development and optimal recovery between sessions, making it ideal for both beginners and advanced athletes seeking muscle growth and overall fitness improvement.
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Classic Upper Lower Two Day Split
The Upper/Lower Two Day Split is a simple and effective routine that divides training into upper and lower body sessions. Day 1 targets the upper body muscles, including the chest, back, shoulders, and arms. Day 2 focuses on the lower body, hitting the quads, hamstrings, glutes, and calves. This split allows for balanced strength development while providing enough recovery time between sessions, making it ideal for those seeking an efficient and manageable workout schedule.
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Full-Body Three Day Split
The Full Body Three Day Split is a balanced training routine that targets all major muscle groups in each session. Spread across three days, this split ensures comprehensive muscle engagement, focusing on strength, hypertrophy, and endurance. Each workout typically includes compound movements like squats, deadlifts, and presses to maximize efficiency. With ample recovery time between sessions, this split is ideal for those looking to build overall strength, muscle mass, and improve fitness levels without overtraining.
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Classic 5 Day Split for Bodybuilders
The Classical Five Day Split is a structured and highly effective routine that dedicates each day to a specific muscle group. This split allows for maximum focus and intensity on each muscle group, promoting optimal muscle growth and recovery. It’s perfect for intermediate to advanced lifters aiming to build muscle mass and improve strength with a focused, high-volume approach.
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Upper Lower Body 4 Day Split Extreme Workout
The Extreme FourDay Split is a balanced routine that focuses on both the upper and lower body across four training days. It is structured as two upper body and two lower body workouts. This split allows for ample recovery while maximizing strength and muscle growth. Upper body days focus on the chest, back, shoulders, and arms, while lower body days target the quads, hamstrings, glutes, and calves. This routine is perfect for intermediate lifters aiming to build strength and muscle in a well-rounded, efficient manner.
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Bro Split Workout Plan
The classical Bro Split is a popular bodybuilding routine that dedicates each training day to a specific muscle group. It is spread over five days, this split includes chest, back, shoulders, arms, and legs on separate days. By isolating each muscle group, the Bro Split allows for high-volume, intense workouts that promote maximum muscle growth and definition. This routine is perfect for those looking to focus on one muscle group at a time, giving it full attention and ensuring optimal recovery between sessions.
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Blaze Workout Plan - 2 Day Split
The Blaze Workout Plan is a powerhouse two-day split designed for those looking to make the most out of limited weekly workout time. With focused, high-impact sessions, this plan is ideal for building balanced strength across the entire body. On day one, you will power up your upper body. On day two, you will build strong legs and arms.
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1 Hour Full-Body Workout
Ready to transform your body and boost your fitness - all in just one hour? This 1-Hour Full-Body Workout is designed for those with busy schedules who want to get the most out of every minute. With a balanced mix of cardio and strength moves, you’ll work every major muscle group, improve cardiovascular endurance, and build functional strength - all without sacrificing your precious time.
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Beginner 1 Hour Lunchtime Workout
Take a break from the office and return recharged with this 1 Hour Lunchtime Workout! Designed specifically for busy professionals, this workout helps you make the most of your lunch break with effective, no-fuss bodyweight exercises that target every major muscle group, boost your energy, and sharpen your focus for the rest of the day.
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Advanced 1 Hour Lunchtime Workout
For ambitious athletes on a tight schedule, this Advanced 1 Hour Lunchtime Workout brings the intensity to fit your drive. Using complex, high-impact movements like clean and jerks and explosive lunges, this routine is designed to maximize strength, power, and precision - all within a focused hour. Perfect for high-performers who want a workout that matches their ambition.
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1 Hour Strength Training
Step into your strongest self with this 1 Hour Strength Training, designed to push your limits and build serious muscle. This focused routine uses progressive overload to keep your muscles challenged and growing, session after session. Perfect for those who want consistent gains in strength, this workout is packed with efficient, powerful moves that engage every major muscle group.
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