This Week's Plan

My Custom Workout Lists



Preset Workout Plans

Beginner: Full Body Strength

A great starting point to build foundational strength across your entire body.

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Tuesday Workout A: Squats (3x10), Push-ups (3xto failure), Rows (3x10), Plank (3x30s hold)
Thrusday Workout B: Deadlifts (3x8), Overhead Press (3x10), Pull-ups (assisted, 3x8), Leg Raises (3x15)

Intermediate: Upper/Lower Split

Splits the body into upper and lower body days for more volume and focus.

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Monday Upper Body A: Bench Press (4x8), Barbell Rows (4x8), Lateral Raises (3x12), Bicep Curls (3x10), Tricep Extensions (3x10)
Tuesday Lower Body A: Squats (4x8), Leg Curls (3x12), Leg Extensions (3x12), Calf Raises (4x15)
Thrusday Upper Body B: Pull-ups (4xto failure), Incline Press (4x10), Cable Rows (3x12), Face Pulls (3x15)
Friday Lower Body B: Romanian Deadlifts (4x10), Leg Press (4x12), Lunges (3x10 per leg), Seated Calf Raises (4x20)

Weightless Exercise

Exercises you can complete without dumbells or weights.

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Monday Upper Body A: Push-ups (3xto failure), Pike Push-ups (3xto failure), Chin-up (3x10)
Tuesday Upper Body B: Pull-ups (3xto failure), Sit ups (3x10), Butterfly kicks (3x30s) or Leg Raise (3x10), Plank (3x30s hold)
Friday Lower Body: Squats (3xto failure), Mt Climbers (3x10 per side), Lunges (3x10 per side), Calf Raises (3x10 per sides)

Additional Resource

MuscleWiki

MuscleWiki features thousands of different excerises with video demonstrations ranging from bodyweight exercises to weight machine workouts.

DAREBEE

Darebee specializes in bodyweight exercises, so no weights are required. The only thing you need is yourself and some room.