Workout Plans
Every plan here is assembled from exercises we document in full, so each row links to a guide with video. Sets, reps and rest are on the plan page itself, because you should not need a second tab to know what to do next.
Weekly splits
A whole training week, laid out session by session.
Single sessions
One workout you can run today, without adopting a program.
Built around your kit
For a home rack, a pair of dumbbells, or a hotel room floor.
How to pick one
Start from how many days you will genuinely show up, not how many you would like to. Three good sessions beat five you abandon in February. If you train two or three times a week, a full-body plan gives every muscle group two shots at growing; once you are reliably in the gym four times, an upper/lower or push-pull-legs structure buys you more sets per muscle without stretching a session past an hour.
Single sessions are for the other case: you already train, you just want a good chest day rather than a philosophy. Take one, run it, swap a movement if your gym is missing the machine.
Every movement links to its own guide with video and cues. If you cannot find the machine a plan names, theexercise library filters by equipment, and a substitute that hits the same muscle in the same direction is almost always fine.
What is on a plan page
Every session is a table: movement, sets, reps, rest. Nothing is hidden behind a link, an email form or a PDF. You can read a whole plan on your phone between sets, which is when people actually read these things.
Under the sessions, each plan shows weekly sets per muscle group, counted from its own rows rather than typed in by hand. It is the fastest way to see whether a plan matches what you want: if you came looking for arm growth and the chart says six sets of biceps a week, that plan is not the one.
Then there is the writing, which covers the parts a table cannot. Why the heavy lift goes first. What to substitute when a machine is taken. Which mistakes turn a good session into a wasted hour. Rest times in particular get ignored, and cutting three minutes to ninety seconds between heavy sets quietly turns a strength workout into a conditioning workout.
How to progress once you have picked one
Double progression, on every plan here. Each movement has a rep range. Work at a weight where you hit the bottom of that range, add reps session by session until you reach the top on every set, then add the smallest increment your gym stocks and start again at the bottom.
That is it. No percentages, no app, no deload schedule to memorise. Track the first movement of each session and let the rest follow. Three months of that is what changes how you look, and no amount of program-hopping substitutes for it.
Run a plan for eight to twelve weeks before you judge it. Most people swap programs somewhere around week three, which is roughly the point at which the previous one was about to start working.
8 plans, 58 movements