Pick a goal.
Get a plan.
Free gym programs built around your goal: strength, size, glutes or fat loss.
Programs by goal
Programs by goal
9 programs
No programs match. Try a different search or category.
Know every day ahead
See each session of the week, with exercises, sets and rest already filled in.
Open this programDAY 1 - MON - FULL BODY A
- Goblet Squat2×10 · RPE 6
- Machine Chest Press2×12 · RPE 6
- Lat Pulldown2×12 · RPE 6
- Glute Bridge2×12 · RPE 6
- Dead Bug2×6 · RPE 5
DAY 2 - WED - FULL BODY B
- Leg Press2×12 · RPE 6
- Dumbbell Shoulder Press2×10 · RPE 6
- Seated Cable Row2×12 · RPE 6
- Dumbbell Romanian Deadlift2×10 · RPE 6
- Side Plank2×15 · RPE 5
DAY 3 - FRI - FULL BODY C
- Step-Up2×8 · RPE 6
- Push-Up2×8 · RPE 6
- Chest-Supported Dumbbell Row2×10 · RPE 6
- Leg Curl2×12 · RPE 6
- Farmer Carry2×20 · RPE 6
Goal first
Choose strength, size, glutes or fat loss.
Fits your calendar
Two to six days, with short sessions too.
First gym program
Six simple weeks on machines and dumbbells.
What the research says
The ACSM position stand recommends a 2 to 10% load increase once you can do one or two reps above your target. Source
A meta-analysis of goal setting for physical activity screened 41,038 articles and pooled 45 of them, covering 5,912 participants. Source
Resistance training combined with calorie restriction reduced body fat percentage by 3.8% compared with no intervention. Source
Guides
All guides4 min read
12-Week Workout Plan: Train Toward a Goal Date
A 12-week gym plan built around one goal and one date. Three 4-week phases, exact sets and reps, weekly progression and how to adjust it to your goal.
4 min read
How to Set Fitness Goals You Will Actually Hit
Turn a vague wish into a fitness goal you can train for. Set specific, measurable targets, pick the right goal type and build your gym program around it.
4 min read
Strength Training for Fat Loss: Build the Plan
Lose fat and keep your muscle. How to set up a fat-loss gym program: lifting days, sets, reps, cardio, calorie deficit and a 3-day sample week.
"In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary."
American College of Sports Medicine, Progression Models in Resistance Training for Healthy Adults, Medicine & Science in Sports & Exercise, 2009