Workout plans

Ten complete plans, each with every session, set and rep for the full ninety days. Free to print, no account, and any of them can be rebuilt around your own equipment and schedule.

3 day full body Three sessions a week, every muscle group in each one, for ninety days. The full plan is below: every… 3 days a week 4 day upper lower Two upper days, two lower days, ninety days of progression. Each muscle group gets trained twice a week,… 4 days a week Push pull legs Phase two of this ninety-day muscle building plan runs a true push, pull, legs split. Phase one builds the… 3 days a week 5 day split Five days a week across ninety days, with the fifth day given to active recovery rather than more lifting.… 5 days a week Bodyweight, no equipment Ninety days of training that needs nothing but floor space. This is a separate programme, not a gym plan with… 4 days a week Beginner gym, 3 days Three days a week, written so you can arrive at a gym you have never used and know exactly what to do. Print… 3 days a week 30 day beginner The first thirty days on their own, with minimal equipment. This is the Foundation phase of the ninety-day… 3 days a week Fat loss, 4 days Four days a week of lifting and conditioning across ninety days. Strength work is kept in deliberately,… 4 days a week 4 day strength One main lift per session across ninety days, built around the squat, bench press, deadlift and overhead… 4 days a week

Every plan here is a real plan

Each page carries the complete programme: every session, every exercise, every set and rep, for all ninety days. Nothing is held back behind an email address and there is no account to create. Print any of them, or let the builder rewrite one around your own equipment and schedule.

How the ninety days are structured

Every plan runs as three thirty-day phases. Foundation establishes movement quality and consistency. Build raises volume and difficulty. Perform pushes toward a result while managing fatigue. The method page explains why it is split that way.

Which one should you pick?

Start with how many days a week you will genuinely train, not how many you would like to. Three days done for ninety days beats five days abandoned in week three. Then match your equipment: a gym plan if you have a membership, the bodyweight plan if you own nothing, the 30 day plan if you have a band and a pair of dumbbells. Goal comes last, because for the first few months almost any sensible plan run consistently will move you toward almost any goal.

Nothing here is invented

These pages are generated from the Phasebuilt plan builder itself, so a plan you read here is a plan the app would actually produce. That is also why there is no kettlebell-only or dumbbell-only programme: the builder does not have one, and writing training advice it cannot stand behind is not something we do.

Build a plan around you

Free, no account, runs in your browser.