Full body Explore a 3-day full-body week with A and B workouts, exercises, sets, reps, and rest. Then generate your free program.
Programs
Free strength training programs
Complete weeks by split and sample workouts by goal, all generated by WorkoutGen with a video for every exercise. Your program adapts to your profile and training days.
15 programs
Splits
A complete week for each
- Full body
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Upper/lower Explore a 4-day upper/lower week: two upper-body workouts and two lower-body workouts, with exercises, sets, reps, and rest.
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Push pull legs Explore a 6-day push pull legs week: push, pull, legs, then a second rotation. Each exercise keeps its sets, reps, and rest.
Muscle gain
Workouts to build muscle in the gym, exercise by exercise.
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Muscle gain Follow a free three-day intermediate hypertrophy gym program with six fixed exercises, exact sets, repetition targets, rest periods and recovery days.
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Muscle gain Follow a free four-day beginner muscle-gain gym program with five exercises, exact sets and rest times, a seven-day schedule, and flexible equipment options.
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Muscle gain A free three-day beginner muscle-building program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
Weight loss
Circuit workouts that move from one exercise to the next with little rest.
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Weight loss Follow a four-day advanced weight-loss gym program with six exact HIIT exercises, eight timed rounds, 60-second round recovery and three rest days.
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Weight loss Follow a free three-day intermediate gym circuit with six fixed exercises, exact 30-second intervals, five rounds, recovery days and WorkoutGen videos.
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Weight loss Follow a free four-day beginner gym workout with six frozen exercises, exact sets and rest times, a seven-day schedule, and one personalized WorkoutGen next step.
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Weight loss A free three-day beginner weight-loss program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
Strength
Workouts to build strength, with heavier sets and more rest.
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Strength Follow an intermediate three-day gym strength program with six exact exercises, 22 structured series, four recovery days and a simple progression rule.
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Strength A free three-day beginner strength program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
Get in shape
Full-body workouts to get back in shape at the gym.
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Get in shape Use an intermediate four-day gym toning microcycle with two working days, two lighter technique days, five exact exercises and three recovery days.
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Get in shape Follow a four-day beginner lower-body gym conditioning plan with five exercises, exact sets and rest, a complete weekly schedule and three recovery days.
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Get in shape A free three-day beginner toning program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
Search results
- Full body
Explore a 3-day full-body week with A and B workouts, exercises, sets, reps, and rest. Then generate your free program.
- Upper/lower
Explore a 4-day upper/lower week: two upper-body workouts and two lower-body workouts, with exercises, sets, reps, and rest.
- Push pull legs
Explore a 6-day push pull legs week: push, pull, legs, then a second rotation. Each exercise keeps its sets, reps, and rest.
- Weight loss
Follow a four-day advanced weight-loss gym program with six exact HIIT exercises, eight timed rounds, 60-second round recovery and three rest days.
- Strength
Follow an intermediate three-day gym strength program with six exact exercises, 22 structured series, four recovery days and a simple progression rule.
- Get in shape
Use an intermediate four-day gym toning microcycle with two working days, two lighter technique days, five exact exercises and three recovery days.
- Muscle gain
Follow a free three-day intermediate hypertrophy gym program with six fixed exercises, exact sets, repetition targets, rest periods and recovery days.
- Weight loss
Follow a free three-day intermediate gym circuit with six fixed exercises, exact 30-second intervals, five rounds, recovery days and WorkoutGen videos.
- Get in shape
Follow a four-day beginner lower-body gym conditioning plan with five exercises, exact sets and rest, a complete weekly schedule and three recovery days.
- Muscle gain
Follow a free four-day beginner muscle-gain gym program with five exercises, exact sets and rest times, a seven-day schedule, and flexible equipment options.
- Weight loss
Follow a free four-day beginner gym workout with six frozen exercises, exact sets and rest times, a seven-day schedule, and one personalized WorkoutGen next step.
- Get in shape
A free three-day beginner toning program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
- Strength
A free three-day beginner strength program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
- Weight loss
A free three-day beginner weight-loss program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
- Muscle gain
A free three-day beginner muscle-building program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
No programs match your search.
Generate your program based on your goal
Muscle gain, weight loss, strength, toning, or strengthening: choose your goal and WorkoutGen will build your complete program.
- An initial personalized program based on your goal, level, and schedule
- 350+ HD videos filmed by Jeremy
- Log every set, weight, and rep, along with your consecutive weeks, best set, and estimated 1RM
- Your next workout and its videos available offline
47,117 members train with WorkoutGen
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