Free Workout Programs & Routines

Pick a proven workout routine and start today — every plan below is free, with the exact exercises, sets and reps, and a form guide linked for each move. Choose by your schedule and goal: train 3 days full-body, 4 days upper/lower, or 5–6 days with a Push/Pull/Legs or bro split. Want it tailored to you? The free AI Workout Builder customizes any of these to your equipment and goals.