Workout plans

Eight ninety-day plans and a separate thirty-day introduction, each with every session, set and rep for its training blocks and final review. 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 and two lower days throughout all three training blocks, followed by six days for recovery and… 4 days a week Push pull legs A push, pull and legs session in each week of all three training blocks. Use three sessions with rest days… 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 Two full-body practice sessions and one easy cardio/mobility session each week. Beginner sets keep the… 3 days a week 30 day beginner A four-week introduction using bodyweight movements and floor space, followed by two days to review how it… 3 days a week Fat loss, 4 days Four days a week of lifting and conditioning across ninety days. Strength work can support muscle retention… 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 the three four-week blocks and six-day review. 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

The full programmes run as three four-week phases, followed by six days for recovery and review. The introductory plan covers four weeks and a two-day review. Foundation establishes movement quality and consistency. Build and Perform are review points for manageable progression. Some templates keep the same exercises and starting set counts across blocks; progress comes from appropriate practice and loading, not the phase name. 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 want a short floor-only introduction. Then check the goal, starting volume and movement requirements. A strength template, a lower-volume introduction and a cardio-inclusive routine serve different needs.

How these programmes are built

These pages use the same training engine as the builder. They are educational starting templates, not clinically validated programmes. 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

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