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Free workout routines for beginners
Free workout plans for your first six months of lifting. Each routine lists every exercise with sets and reps, so you know what you're doing before you walk in. Use one as written or copy it and change whatever you want.
- Best first routine
Full Body 3x/week
Beginner3 days · 10 exercises
- glutes
- chest
- quads
- biceps
- hamstrings
- +4
Upper / Lower
Intermediate4 days · 12 exercises
- glutes
- hamstrings
- quads
- abs
- biceps
- +6
Push / Pull / Legs
Intermediate3 days · 15 exercises
- glutes
- biceps
- chest
- hamstrings
- quads
- +5
5x5 Strength
Beginner3 days · 6 exercises
- glutes
- quads
- chest
- lower back
- shoulders
- +1
Bro Split
Advanced5 days · 23 exercises
- shoulders
- chest
- quads
- upper back
- biceps
- +5
Push Pull Legs 6 Day
Advanced6 days · 30 exercises
- shoulders
- glutes
- quads
- chest
- hamstrings
- +6
Machines Only
Beginner3 days · 15 exercises
- glutes
- quads
- chest
- hamstrings
- upper back
- +5
Dumbbell Only
Beginner3 days · 15 exercises
- glutes
- chest
- quads
- shoulders
- upper back
- +4
Bodyweight Only
Beginner3 days · 18 exercises
- glutes
- quads
- abs
- chest
- lower back
- +6
Glute Focus
Intermediate3 days · 16 exercises
- glutes
- quads
- abductors
- hamstrings
- shoulders
- +5
Beginner Upper / Lower
Beginner4 days · 12 exercises
- glutes
- hamstrings
- quads
- abs
- biceps
- +6
Beginner Push / Pull / Legs
Beginner3 days · 15 exercises
- glutes
- shoulders
- biceps
- chest
- hamstrings
- +5
Dumbbell Upper / Lower
Beginner4 days · 12 exercises
- glutes
- quads
- shoulders
- abs
- biceps
- +5
Dumbbell Push / Pull / Legs
Intermediate3 days · 16 exercises
- glutes
- chest
- shoulders
- biceps
- quads
- +4
PHUL
Intermediate4 days · 25 exercises
- quads
- chest
- calves
- upper back
- biceps
- +6
Full Body with Bands
Beginner3 days · 7 exercises
- shoulders
- chest
- hamstrings
- lats
- quads
- +1
Upper Lower Push Pull Legs
Intermediate5 days · 26 exercises
- quads
- glutes
- shoulders
- chest
- hamstrings
- +5
Torso / Limbs
Intermediate4 days · 22 exercises
- glutes
- shoulders
- quads
- upper back
- biceps
- +6
Volume, Light, Heavy
Intermediate3 days · 10 exercises
- glutes
- quads
- chest
- lower back
- hamstrings
- +2
Tiered Strength
Intermediate4 days · 12 exercises
- chest
- glutes
- lats
- lower back
- quads
- +2
Dumbbell Full Body
Intermediate3 days · 12 exercises
- glutes
- chest
- quads
- shoulders
- upper back
- +3
Calisthenics Full Body
Intermediate3 days · 15 exercises
- quads
- abs
- chest
- glutes
- lats
- +4
Bands Upper / Lower
Intermediate4 days · 12 exercises
- chest
- hamstrings
- shoulders
- abs
- calves
- +4
Dumbbell Push Pull Legs 6 Day
Advanced6 days · 30 exercises
- glutes
- quads
- shoulders
- biceps
- chest
- +5
Two Day Full Body
Beginner2 days · 11 exercises
- glutes
- quads
- abs
- biceps
- chest
- +6
Two Day Dumbbell Full Body
Beginner2 days · 11 exercises
- glutes
- quads
- upper back
- abs
- biceps
- +4
Arnold Split
Advanced6 days · 18 exercises
- chest
- glutes
- shoulders
- biceps
- hamstrings
- +5
- Open the builder
Build your own
None of these quite right? Pick your own exercises from the library and put them in whatever order you want.
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