PlanWorkouts

Exercise Reference & Workout Builder · Est. 2026

Build Your Workout Plan

Browse 1,324 free workout routines with step-by-step instructions, animated demonstrations, and targeted muscle breakdowns. Create a custom workout plan in seconds.

Browse All Exercises →
Exercises
1,324
Languages
10
Equipment Types
28
Body Parts
10

Free Tool

Build Your Plan

Answer 5 questions, get a real training split with real exercises — generated instantly, no signup.

What equipment do you have?
20 more equipment types

Interactive Muscle Map

Tap any muscle group on the front or back body diagram to filter targeted exercises.

Front View

Back View

Browse by Body Part

Upper Arms exercises Upper Arms 292 exercises Upper Legs exercises Upper Legs 227 exercises Back exercises Back 203 exercises Waist exercises Waist 169 exercises Chest exercises Chest 163 exercises Shoulders exercises Shoulders 143 exercises Lower Legs exercises Lower Legs 59 exercises Lower Arms exercises Lower Arms 37 exercises Cardio exercises Cardio 29 exercises Neck exercises Neck 2 exercises

Browse by Equipment

Most workouts run on a handful of gear. Here's the equipment that covers the vast majority of exercises on the site.

Body Weight exercises Body Weight 325 exercises Dumbbell exercises Dumbbell 294 exercises Cable exercises Cable 157 exercises Barbell exercises Barbell 154 exercises Leverage Machine exercises Leverage Machine 81 exercises Band exercises Band 54 exercises Smith Machine exercises Smith Machine 48 exercises Kettlebell exercises Kettlebell 41 exercises
Show 20 more equipment types
Weighted exercises Weighted 36 exercises Stability Ball exercises Stability Ball 28 exercises EZ Barbell exercises EZ Barbell 23 exercises Assisted exercises Assisted 15 exercises Sled Machine exercises Sled Machine 15 exercises Medicine Ball exercises Medicine Ball 13 exercises Rope exercises Rope 10 exercises Roller exercises Roller 8 exercises Resistance Band exercises Resistance Band 7 exercises Bosu Ball exercises Bosu Ball 3 exercises Olympic Barbell exercises Olympic Barbell 2 exercises Wheel Roller exercises Wheel Roller 2 exercises Upper Body Ergometer exercises Upper Body Ergometer 1 exercises Skierg Machine exercises Skierg Machine 1 exercises Hammer exercises Hammer 1 exercises Stationary Bike exercises Stationary Bike 1 exercises Tire exercises Tire 1 exercises Trap Bar exercises Trap Bar 1 exercises Elliptical Machine exercises Elliptical Machine 1 exercises Stepmill Machine exercises Stepmill Machine 1 exercises

Popular Exercises

Barbell Bench Press exercise - Pectorals workout Barbell Bench Press Barbell · Pectorals Barbell Full Squat exercise - Glutes workout Barbell Full Squat Barbell · Glutes Barbell Deadlift exercise - Glutes workout Barbell Deadlift Barbell · Glutes Pull-Up exercise - Lats workout Pull-Up Body Weight · Lats Dumbbell Biceps Curl exercise - Biceps workout Dumbbell Biceps Curl Dumbbell · Biceps Dumbbell Lateral Raise exercise - Delts workout Dumbbell Lateral Raise Dumbbell · Delts

Frequently Asked Questions About Workout Routines

Where can I find free workout plans?

PlanWorkouts provides 100% free workout plans and customizable workout routines for all fitness levels. Use our instant Plan Builder tool to generate a personalized multi-day split based on your available equipment, training goal, and days per week.

How do I choose the best workout routine for my goal?

The best workout routine depends on your schedule and primary goal: 3-day full body workouts work best for beginners and strength building; 4-day upper/lower splits and 5-day push-pull-legs routines are optimal for muscle growth (hypertrophy).

Are these workout plans suitable for home or gym workouts?

Yes! Every workout routine can be filtered by available equipment, including bodyweight, dumbbells, barbells, cables, and machine equipment for home or gym training.