Workout plans
Complete training plans with a weekly schedule, exercises, sets and reps. Each plan says who it suits, how many days a week it needs, how to progress from week to week and what to do when you miss a session. Start with the full body plan if you train two or three days a week, move to the upper lower split when you train four times, and use push pull legs or the ABC split when you train more often and want each session shorter. The last guide shows how to build a plan yourself.
Full Body Workout Plan: How It Works, Pros and Cons, and a 3-Day PlanThe best first plan: every muscle, 2-3 days a week, with a ready 3-day plan.
Upper Lower Split (A/B Workout Plan): How It Works and a 4-Day PlanThe A/B split for your next step: upper and lower days, with a 4-day plan.
Push Pull Legs Split: The Complete Guide With 3- and 6-Day PlansPush, pull and legs days for 3 to 6 workouts a week, with ready plans.
ABC Split Workout: A 3-Day Muscle Group Split With a Sample PlanThree muscle-group days for trainees past the basics, with 3- and 4-day plans.
How to Make a Workout Plan: 7 Steps, With a Fill-In TemplateHow to make a workout plan in 7 steps from a fitness coach: split, exercises, sets and reps, plus a plan ladder, progress log and fill-in template.
5x5 Workout: A Simple Strength Plan With Two Workouts, Starting Weights and ProgressionThe 5x5 workout explained by a fitness coach: who it suits, the A/B plan and weekly schedule, starting weights, progression, deloads and safety.
The information on this page and on this website is intended to provide general information only. The content on this website does not constitute a professional opinion, a recommendation, or a substitute for consulting an expert in a specific field or obtaining a medical opinion. It is not medical advice. BodyPlus is not a medical device. If you have a health condition or an injury, talk to a qualified healthcare professional before starting. Stop exercising and seek appropriate help if you feel pain, dizziness or other concerning symptoms.