StayActive

Free Workout Plan Templates

87 complete, ready-to-use workout plans built by StayActive's AI coach — every plan lists its exact exercises, sets, reps and rest. Open any plan in the app to track it free.

General Fitness

• 30-Minute Home Workout - Full Body Routine You Can Do Anywhere — Beginner-friendly 30-minute home workout. Build full-body strength with bodyweight & bands. Perfect for busy s…
• Beginner Gym Workout Plan - A Simple 5 Day Routine That Actually Makes Sense — New to the gym and feeling lost? This beginner-friendly 5 day gym workout plan helps you build confidence, str…
• Fat Loss Workouts at Home – Burn Fat Without a Gym
• Full Body Beginner Home Workout (No Equipment) — Beginner-friendly full body home workout with no equipment. Improve strength and fitness in 45 minutes using s…
• Pregnancy Safe General Fitness Bands – 3-Day — A pregnancy-safe intermediate band program. Resistance bands provide controlled loading for strength and fitne…
• Bodyweight Elite – 5-Day Upper/Lower/Push/Pull/Legs — An advanced 5-day bodyweight program structured as Upper/Lower/Push/Pull/Legs. Each muscle group is trained tw…
• Bodyweight Foundations – 3-Day Full Body — A beginner-friendly 3-day full-body program using only your bodyweight. Build strength, coordination, and move…
• Bodyweight Foundations – Split Days (Upper/Lower/Push/Pull/Legs) — A beginner bodyweight program with dedicated Upper, Lower, Push, Pull, and Legs days. Used as a supplement poo…
• Bodyweight Build – 4-Day Upper/Lower — An intermediate 4-day upper/lower split using only bodyweight. Increase training volume and intensity with pus…
• Bodyweight Two-Muscle-Pair Split — An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for maximum efficiency…
• Bodyweight Body-Part Split (Chest / Back / Shoulders / Arms / Legs) — Intermediate bodyweight program with dedicated chest, back, shoulders, arms and legs days. Provides focus-spec…
• General Fitness Over 50 Bodyweight – 3-Day Full Body — A beginner general fitness bodyweight program for adults over 50. Low-impact full-body sessions build strength…
• Pregnancy Safe General Fitness Bodyweight – 3-Day — A pregnancy-safe beginner bodyweight program. No supine exercises, no impact, no Valsalva. Three gentle full-b…
• Dumbbell Power – 5-Day Upper/Lower/Push/Pull/Legs — An advanced 5-day dumbbell program structured as Upper/Lower/Push/Pull/Legs. Each muscle group is trained twic…
• Dumbbell Start – 3-Day Full Body — A beginner 3-day full-body dumbbell program. Learn the essential movement patterns with manageable loads befor…
• Dumbbell Foundations – Split Days (Upper/Lower/Push/Pull/Legs) — A beginner dumbbell program with dedicated Upper, Lower, Push, Pull, and Legs days. Provides focus-specific ex…
• Dumbbell Build – 4-Day Upper/Lower — An intermediate 4-day upper/lower dumbbell program designed for home or gym use. Build size and strength with …
• Dumbbell Two-Muscle-Pair Split — An intermediate 4-day dumbbell program pairing synergistic muscle groups — chest & triceps, back & biceps, sho…
• Dumbbell Body-Part Split (Chest / Back / Shoulders / Arms / Legs) — Intermediate dumbbell program with dedicated chest, back, shoulders, arms and legs days. Provides focus-specif…
• Gym Elite – 5-Day Upper/Lower/Push/Pull/Legs — An advanced 5-day full-gym program structured as Upper/Lower/Push/Pull/Legs. Two upper sessions and two lower …
• Gym Foundations – 3-Day Full Body — A beginner 3-day full-body gym program built around machines and cables — forgiving, joint-friendly, and techn…
• Gym Foundations – Split Days (Upper/Lower/Push/Pull/Legs) — A beginner gym program with dedicated Upper, Lower, Push, Pull, and Legs days using machines, cables, and dumb…
• Gym Build – 4-Day Upper/Lower — An intermediate 4-day upper/lower gym program combining free weights, cables, and machines. Build a strong, ba…
• Full Gym Two-Muscle-Pair Split — An intermediate 4-day full-gym program pairing chest & triceps, back & biceps, shoulders & core, and legs & gl…
• Gym Body-Part Split (Chest / Back / Shoulders / Arms / Legs) — Intermediate gym program with dedicated chest, back, shoulders, arms and legs days using machines, cables and …
• Kettlebell Elite – 5-Day Strength & Power — An advanced 5-day kettlebell program structured around the StrongFirst grind/ballistic distinction. Upper/Lowe…
• Kettlebell Foundations – 3-Day Full Body — A beginner 3-day kettlebell program covering all major movement patterns. Learn the fundamental KB skills that…
• Kettlebell Foundations – Split Days (Upper/Lower/Push/Pull/Legs) — A beginner kettlebell program with dedicated Upper, Lower, Push, Pull, and Legs days. Provides focus-specific …
• Kettlebell Build – 4-Day Upper/Lower — An intermediate 4-day kettlebell upper/lower program. Increase training volume and introduce the swing to acce…
• Kettlebell Two-Muscle-Pair Split — An intermediate 4-day kettlebell program pairing chest & triceps, back & biceps, shoulders & core, and legs & …
• Kettlebell Body-Part Split (Chest / Back / Shoulders / Arms / Legs) — Intermediate kettlebell program with dedicated chest, back, shoulders, arms and legs days. Provides focus-spec…
• Resistance Bands Elite – 5-Day Program — An advanced 5-day resistance band program covering push, pull, legs, upper, and glute/core days. High volume a…
• Resistance Bands Start – 3-Day Full Body — A beginner 3-day full-body program using resistance bands only. Perfect for home training, travel, or rehabili…
• Resistance Band Foundations – Split Days (Upper/Lower/Push/Pull/Legs) — A beginner resistance band program with dedicated Upper, Lower, Push, Pull, and Legs days. Provides focus-spec…
• Resistance Bands Build – 4-Day Upper/Lower — An intermediate 4-day band program with structured push/pull and lower-body splits. Increase band tension and …
• Resistance Band Two-Muscle-Pair Split — An intermediate 4-day resistance band program pairing synergistic muscle groups. Constant tension training for…
• Resistance Band Body-Part Split (Chest / Back / Shoulders / Arms / Legs) — Intermediate resistance band program with dedicated chest, back, shoulders, arms and legs days. Provides focus…
• Pregnancy-Safe Stability Ball Workout – 3-Day Full Body — A gentle 3-day full-body program for pregnancy using only a stability ball and your bodyweight. Seated, standi…
• Training at the Gym After Breaking Your Fast — Train stronger after breaking your fast. Learn how to time meals, lift safely, and get the most from gym worko…
• Training While Fasting: 30-Minute At-Home Bodyweight Workout — Stay active while fasting with a safe 30-minute at-home bodyweight workout. No equipment, low fatigue, and beg…
• Training While Fasting | Safe Gym Workout Guide — Training While Fasting in Ramadan | Stay Active

Athletic Performance

• Athletic Performance Bodyweight – 3-Day Full Body — A beginner athletic performance program using only bodyweight. Explosive movements and functional patterns bui…
• Athletic Performance Bodyweight – 4-Day Upper/Lower Power/Speed — An intermediate 4-day bodyweight athletic performance program. Power and speed days across upper and lower bod…
• Athletic Performance Gym – 5-Day Advanced — An advanced 5-day gym athletic performance program. Heavy strength work, explosive speed days, and targeted ac…
• Athletic Performance Gym – 4-Day Power/Speed Split — An intermediate 4-day gym athletic performance program. Alternating power and speed days across upper and lowe…
• CrossFit – Advanced Competitor Conditioning — A demanding 5-day CrossFit program for advanced athletes. Heavy olympic lifting, high-skill gymnastics, and br…
• CrossFit for Beginners – Foundations WOD Program — A beginner CrossFit-style program teaching the core functional movements through scalable 3-day workouts. Lear…
• CrossFit – Intermediate Strength & Conditioning — A 4-day intermediate CrossFit program pairing barbell strength with varied metcons. Olympic-lift derivatives, …

Endurance

• Endurance Bodyweight – 5-Day Push/Pull/Legs/Upper/Core — An advanced 5-day bodyweight endurance program. Five focused sessions with extended sets and minimal rest push…
• Endurance Bodyweight – 3-Day Circuit — A beginner bodyweight endurance program. High reps, minimal rest, and full-body circuits build cardiovascular …
• Endurance Bodyweight – 4-Day Upper/Lower — An intermediate bodyweight endurance program with upper and lower splits. High-rep movements and AMRAP sets bu…
• Endurance Gym – 3-Day Circuit — An intermediate gym endurance program. High-rep compound circuits with 30-second rest build cardiovascular con…

Fat Loss

• Fat Loss Bodyweight – 5-Day Upper/Lower/Push/Pull/Legs — An advanced 5-day bodyweight fat-loss program. Five focused sessions with AMRAP sets and minimal rest maximise…
• Fat Loss Bodyweight – 3-Day Circuit — A beginner bodyweight fat-loss program. Short rest periods and circuit-style training elevate heart rate to bu…
• Fat Loss Bodyweight – 4-Day Upper/Lower — An intermediate bodyweight fat-loss program. Four structured sessions per week with upper and lower splits kee…
• Fat Loss Over 50 Bodyweight – 3-Day Circuit — A beginner fat-loss bodyweight program for adults over 50. Low-impact movements and step variations burn fat s…
• Pregnancy Safe Fat Loss Bodyweight – 3-Day — A pregnancy-safe beginner fat-loss bodyweight program. Controlled-intensity full-body sessions support healthy…
• Fat Loss Dumbbells – 3-Day Circuit — A beginner dumbbell fat-loss circuit program. Combine loaded movements with short rest periods to maximise cal…
• Fat Loss Gym – 5-Day Upper/Lower/Push/Pull/Legs — An advanced 5-day gym fat-loss program. High-frequency training with compound lifts and short rest to maximise…
• Fat Loss Gym – 4-Day Upper/Lower — An intermediate 4-day gym fat-loss program. Compound lifts at moderate loads with short rest keep intensity hi…
• Fat Loss Over 50 Gym – 3-Day Intermediate — An intermediate fat-loss gym program for adults over 50. Machine and dumbbell circuits burn fat and preserve m…
• Gym HIIT – Advanced Metabolic Conditioning — A high-volume 5-day gym HIIT program for advanced athletes, blending barbell, dumbbell, kettlebell, and machin…
• Gym HIIT for Beginners – Dumbbell & Kettlebell Fat Burn — A beginner 3-day gym HIIT program using light dumbbells, a kettlebell, and a box. Simple loaded circuits with …
• Gym HIIT – Intermediate Loaded Conditioning — A 4-day gym HIIT program mixing dumbbells, kettlebells, box jumps, and battle ropes into dense metabolic circu…
• Home HIIT – Advanced Bodyweight Conditioning — A demanding 5-day bodyweight HIIT program for advanced athletes. High-volume circuits, explosive plyometrics, …
• Home HIIT for Beginners – No Equipment Fat Burn — A gentle 3-day bodyweight HIIT program for beginners. Short circuits of simple movements with plenty of rest, …
• Home HIIT – Intermediate No-Equipment Conditioning — A 4-day bodyweight HIIT program for those with a base level of fitness. Denser circuits, shorter rest, and a m…

Muscle Gain

• Muscle Gain Bodyweight – 3-Day Full Body — A beginner muscle-gain program using only bodyweight. Three full-body sessions per week build the foundation o…
• Muscle Gain Dumbbells – 3-Day Full Body — A beginner dumbbell muscle-gain program. Three full-body sessions teach the key patterns — squat, hinge, push,…
• Muscle Gain Dumbbells – 4-Day Upper/Lower — An intermediate 4-day upper/lower dumbbell muscle-gain program. Dedicated push, quad, pull, and hinge days dri…
• Muscle Gain Gym – 5-Day Upper/Lower/Push/Pull/Legs — An advanced 5-day gym muscle-gain program. High frequency, high volume, and strategic exercise selection acros…
• Muscle Gain Gym – 3-Day Full Body — A beginner full-gym muscle-gain program. Three full-body sessions introduce barbell, cable, and machine moveme…
• Muscle Gain Gym – 4-Day Upper/Lower — An intermediate 4-day upper/lower gym muscle-gain program combining barbells, cables, and machines for maximum…
• Muscle Gain Over 50 Gym – 3-Day Full Body — A beginner muscle-gain program designed for adults over 50. Machine and dumbbell movements protect joints whil…
• Muscle Gain Over 50 Gym – 3-Day Intermediate — An intermediate muscle-gain program for adults over 50. Higher volume and load across machine, cable, and dumb…

Mobility Flexibility

• Mobility & Flexibility Bands – 3-Day — A beginner mobility and flexibility program using resistance bands. Bands provide gentle resistance to deepen …
• Mobility & Flexibility Bodyweight – 5-Day Advanced — An advanced 5-day bodyweight mobility program. Five targeted sessions address hip/ankle, shoulder/thoracic, fu…
• Mobility & Flexibility Bodyweight – 3-Day — A beginner mobility and flexibility program using only bodyweight. Three sessions per week improve joint range…
• Mobility & Flexibility Bodyweight – 4-Day — An intermediate 4-day bodyweight mobility program. Structured upper and lower sessions address thoracic, shoul…

Shredding

• Shredding Bodyweight – 4-Day Upper/Lower — An intermediate bodyweight shredding program. AMRAP sets with short rest create maximum metabolic output to st…
• Shredding Dumbbells – 4-Day Upper/Lower — An advanced 4-day dumbbell shredding program. Dedicated push, lower, pull, and hinge days with loaded dumbbell…
• Shredding Gym – 5-Day Advanced — An advanced 5-day gym shredding program. Heavy compound work with high-volume accessories and tight rest perio…
• Shredding Gym – 5-Day Upper/Lower/Push/Pull/Legs — An intermediate 5-day gym shredding program. Maintain strength and muscle while stripping fat through high-fre…

Strength

• Strength Dumbbells – 3-Day Full Body — An intermediate dumbbell strength program. Three full-body sessions focus on low reps and heavy loads to build…
• Strength Gym – 4-Day Heavy/Light Upper/Lower — An advanced 4-day strength program using heavy and back-off sets for each primary lift. Designed to push past …
• Strength Gym – 3-Day Full Body — A beginner strength program based on the classic three-day full-body model. Master the squat, bench, deadlift,…
• Strength Gym – 4-Day Upper/Lower — An intermediate 4-day strength program. Dedicated squat, deadlift, bench, and overhead press days with accesso…