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Free Workout Plans & Exercise Guide

Free Workout Plans, Routines & 1,300+ Exercises

Create your custom workout plan in seconds or explore over 1,324 exercises with step-by-step instructions, animated video guides, and clear muscle diagrams.

Explore Workout Routines → Build Your Plan
Athletic training and peak performance Athletic training and peak performance
1,324 Movement Guides
26 Curated Workout Plans
140 Clean High-Protein Recipes
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Workout Plans & Schedules

Choose Your Weekly Routine Interactive Guide

Pick a schedule that matches your goals and available days. Simple, effective workouts designed to help you build strength, stay healthy, and feel great.

Weekly Schedule Overview
3 Days / week
Full Body Strength · 30–45 Min
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Coach-Verified Routine

3-Day Bodyweight & Dumbbell Plan

A complete workout plan using bodyweight and dumbbells to help you build strength, tone muscle, and stay fit without fancy gym machines.

8 Weeks · 3 Days a Week · Easy to Follow · No Machines Needed
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Monday Workout Queue

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Titan Calisthenics Full Body Circuit
Titan Calisthenics Full Body Circuit 30 Min · Intermediate · Pectorals, Triceps
Bodyweight
Apartment-Friendly Quiet Low-Impact HIIT
Apartment-Friendly Quiet Low-Impact HIIT 25 Min · Beginner · Quads, Glutes
Bodyweight
Iron Core 15-Minute Ab Sculpt Routine
Iron Core 15-Minute Ab Sculpt Routine 15 Min · Beginner · Abs, Obliques
Bodyweight
Push-Up Mastery & Chest Progression Circuit
Push-Up Mastery & Chest Progression Circuit 25 Min · Intermediate · Pectorals, Triceps
Bodyweight
Weekly Workout Schedule Recommended

Monday: Full Body Workout — Chest, Arms, Legs & Abs

Featured Workout Routine
Featured Workout
Beginner & Intermediate · 30 Min

Titan Calisthenics Full Body Circuit

5 simple bodyweight exercises to build full-body strength, tighten your core, and boost your energy with zero gym equipment.

Verified by: Certified Trainers
Main Goal: Total Body Strength
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Instant Routine Generator

Build Your Custom Workout Plan Custom Schedule

Choose your workout days, fitness goal, and available equipment to generate a balanced routine made just for you — 100% free, no sign-up required.

What equipment do you have?
20 more equipment types

VISUAL ANATOMY FINDER

Target Exercises By Muscle Group

Tap any muscle group on the front or back anatomical diagram or choose from the directory below.

Front View

Back View

Target Muscle Directory Hover to preview · Click to filter

Browse by Body Part Muscle Groups

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 Workout Equipment

Most workouts only need basic items. Here is the equipment that covers most exercises on our 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 1,324 Step-by-Step Guides

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 building muscle and getting stronger.

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.