Free workout plans
Workout plans for the gym
Six complete plans, each with every exercise, set, rep and rest time, and a simple rule for when to add weight. Pick by how many days you can train.
Which plan for your week
| You have | Plan | Why |
|---|---|---|
| New to the gym | Beginner gym plan | Machines and dumbbells, two workouts to learn well. |
| 3 days | Full body | Every muscle three times a week, short sessions. |
| 3 days | 3 day split | Upper, lower and full body: every muscle twice. |
| 3 or 6 days | Push pull legs | One theme a day, and room to grow to six days. |
| 4 days | Upper lower split | Every muscle twice, heavy and lighter days. |
| 4 days | Plan for women | Two lower-body days with extra glute work. |
Follow any plan in GymTribe
Make one routine per workout and log every set. GymTribe shows what you lifted last time and a target for today, keeps records for every exercise, and puts your food, sleep and steps in the same app.
Questions about the plans
Are these workout plans really free?
Yes. Every plan is on this page in full: every exercise, set, rep and rest time. You can follow them on paper or in any app. GymTribe's free plan also runs them as routines.
Which workout plan should I start with?
If you are new to the gym, the beginner gym plan. If you have trained before, pick by the days you can train: full body or the 3 day split for three days, upper lower or the plan for women for four, push pull legs for three or six.
How many days a week should I work out?
Three is enough for most people to make steady progress. Four lets each session be shorter. Six suits experienced lifters who recover well. Pick the number you can keep for two months.
How long should I follow a plan?
Each plan is written for 8 weeks. Keep going while your weights go up, then swap one or two exercises per day and carry on.
What is a workout split?
How you divide your training across the week: full body each session, upper and lower body on different days, or push, pull and legs. The guide to workout splits on this site compares them.
Do I need a full gym?
Most plans use barbells, dumbbells, cables and a few machines. The beginner plan uses machines and dumbbells. Each plan lists swaps for missing equipment.
How do I know when to add weight?
Each exercise has a rep range. When every set reaches the top of the range, add the smallest weight jump available and build back up. That is called double progression.
Can I change the exercises?
Yes. Swap an exercise for one that trains the same muscle in a similar way, such as a dumbbell press for a barbell press, and keep the sets and reps.
Who writes these plans?
The GymTribe team, from common coaching practice. Every exercise is one in the GymTribe exercise library, so each plan can be built in the app exactly as written.
Can I track these plans in GymTribe?
Yes. Make one routine per workout; the free plan keeps 4 active, which covers every plan here. Each set shows what you lifted last time and today's target.
Can a coach share a plan with clients in GymTribe?
Yes. Trainers in GymTribe can build workouts and assign them to a client, and invite clients with a link or QR code. The page for trainers explains how coaching works.