Free workout programs

13 complete programs, from a first beginner block to powerbuilding. Each one lists every session, exercise, set, rep, load and rest period, week by week. Read them here, or run one free in CoachVana, which logs every set for you.

• Athletic Power

  8 weeks · 4 days a week

  Explosive work while the nervous system is fresh: jumps and cleans first, strength second, conditioning last. Every power rep is fast. If the bar or the body slows down, the set is over.

  Barbell, Bodyweight, Dumbbell

• Baseline Assessment: Week 1

  1 weeks · 3 days a week

  Three sessions to find out where a new client actually is. This is a measuring instrument, not a training block: a movement screen, submaximal strength markers, and a work-capacity test. Nothing is taken to failure and no true 1RM is attempted on a client nobody has watched lift. Each strength marker is a rep target that ends at RPE 8, and the load they reach there IS the baseline. Record the loads, reps and times in the session notes, then re-test after the first real block.

  Bodyweight, Dumbbell, Cardio machine

• Beginner Full-Body

  4 weeks · 3 days a week

  Three full-body days a week for a first training block. Every session hits a squat, a hinge, a push and a pull. Add a rep or a small load each week while the last set still ends at the target RPE.

  Bodyweight, Barbell, Dumbbell

• Core & Conditioning Add-On

  4 weeks · 2 days a week

  A two-day bolt-on for a client already running a lifting program. Twenty minutes of trunk work and intervals that won't wreck their main sessions.

  Bodyweight, Cardio machine, Dumbbell

• Dumbbell Only

  6 weeks · 4 days a week

  A full four-day split for a rack of dumbbells and a bench, whether that is a home gym, a hotel, or a crowded floor. Nothing here needs a barbell.

  Dumbbell, Bodyweight

• Fat-Loss Conditioning

  6 weeks · 3 days a week

  Three circuit sessions a week. Move between exercises with minimal rest, rest a full two minutes between rounds. Built to hold onto muscle in a deficit, not to grind anyone into the floor.

  Bodyweight, Dumbbell, Cable

• Glutes & Posterior Chain

  8 weeks · 4 days a week

  Four days built around the hip hinge and thrust. Heavy hip work twice a week, quad and upper-body support around it, so the whole back line grows together.

  Barbell, Machine, Bodyweight

• Home Bodyweight

  4 weeks · 3 days a week

  No equipment, no excuses. Three sessions a week using only bodyweight. Progress by slowing the lowering phase and adding reps before you add rounds.

  Bodyweight

• Linear Progression 5×5

  12 weeks · 3 days a week

  Three alternating sessions, five sets of five on the main lifts. Add the smallest available increment every session you complete all five sets; after two failed sessions on a lift, drop it 10% and build back.

  Barbell

• Powerbuilding Hybrid

  8 weeks · 4 days a week

  Strength first, size second. Each day opens with a heavy triple or five on a competition lift, then hypertrophy work at controlled RPE. For lifters who want to look the part and post the numbers.

  Barbell, Machine, Dumbbell

• Push / Pull / Legs

  6 weeks · 6 days a week

  The classic six-day hypertrophy split, each muscle trained twice a week. Heavier compound work first, then volume. Push the last set of each exercise to RPE 8-9.

  Barbell, Bodyweight, Dumbbell

• Return to Training

  3 weeks · 3 days a week

  A deliberately easy three weeks back after time off, illness, or injury clearance. Everything stops well short of failure. The goal is to re-groove the movements and turn up again on Thursday, not to be sore.

  Bodyweight, Dumbbell, Cable

• Upper / Lower Strength

  8 weeks · 4 days a week

  Four days, alternating upper and lower. Heavy top sets in the 4-6 rep range, accessories for volume. Add load when all sets hit the top of the range at or below the target RPE.

  Barbell, Machine, Dumbbell

Every exercise in these programs has its own page with a demo, the muscles it works and alternatives: browse the exercise library.