Your free workout plan.
Choose it, then use it.
Start with the days and equipment you can actually use. Compare the complete routines below, then decide whether you need a ready-made programme or the builder's extra nutrition estimates.
Choose by the week you can repeat
On a small screen, scroll the table sideways to read every column.
| Your situation | Start here | The trade-off |
|---|---|---|
| Two strength sessions and one easier activity day | Beginner gym, three days | Lower starting set counts and a cardio/mobility day; this differs from three full-body lifting sessions. |
| Three gym sessions for general fitness | Three-day full body | Each session includes several movement patterns. Allow for equipment setup and rest. |
| Four gym sessions with upper/lower separation | Four-day upper/lower | Two upper and two lower sessions spread the weekly work across four visits. |
| Three gym sessions organised by movement group | Push / pull / legs | Push, pull and legs each have a separate day. This published example is the three-day version. |
| Five gym visits that already fit your routine | Five-day split | More visits to organise; more days are not automatically a better choice. |
| No weights or machines | Bodyweight routine | Uses floor exercises. Pulling work and small load increments are limited. |
| A short floor-only introduction | Thirty-day beginner | Four training weeks plus two review days, rather than the full ninety-day horizon. |
| A focus on barbell practice | Four-day strength | Includes barbell lifts and effort targets; unfamiliar lifts need qualified technique instruction. |
| Strength work mixed with cardio | Four-day strength and cardio | Exercise cannot guarantee fat loss. Food intake, recovery and individual circumstances also matter. |
Worked choice: three evenings, one unreliable
Imagine a gym beginner who can reliably attend Monday and Friday, while Wednesday is sometimes spent travelling. A five-day split would create more appointments than this week can support. The beginner gym template offers two full-body sessions and an easier cardio/mobility session. Wednesday's easier activity can be planned around the trip; a missed strength session still needs its own sensible place in the week.
If all three gym visits later become reliable and the current work is manageable, compare the three-day full-body template. That changes the session content, not simply the page title. Read the tables before switching: the beginner version starts with two sets on many movements, while the general full-body example often uses three.
What to write down after the first session
Keep the exercise name, equipment or variation, working load where applicable, repetitions for each set, and a short note about control and effort. A log of “bench press: 10, 10, 9” is more useful than “good workout” because it gives the next session something concrete to compare. Keep warm-up sets separate from working sets.
Do not add sets, change exercise, shorten rest and increase weight at the same time. You would no longer know which change affected the session. The progression guide explains how to compare like with like. Pain or an unfamiliar movement needs appropriate advice, not a harder target.
When to use the builder instead
The tables are complete starting templates and can be read or printed without answering questions. Use the plan builder if you want the available equipment, experience, session-length preference and schedule to shape the output, with calorie and macro estimates alongside it. It combines predefined routines with published equations; it does not observe technique or measure recovery.
Plan answers stay in the current browser. There is no account, trial expiry or paid unlock. Download a copy if you need it on another device, and keep a separate training log because the export does not record completed sessions.
Understand the ninety-day label
The full templates contain three four-week training blocks: Foundation on days 1–28, Build on days 29–56, and Perform on days 57–84. Days 85–90 are for easier activity and review. These are repeating weekly sessions, not ninety different daily workouts. A phase boundary is a review point, not an instruction to increase a load automatically.
The separate thirty-day introduction contains four training weeks and a two-day review. See the method and review checklist for how to choose the next block.
Reviewed 26 October 2026 by Phasebuilt. Worked examples are fictional teaching examples, not client results or individual prescriptions. No clinical review is claimed.