StayActive
Free Workout Plan Templates
102 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 3-day resistance band program for pregnancy: controlled band work for the whole body at an intermediate pace…
- 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 3-day bodyweight program for pregnancy: squats, lunges, push-ups, rows and core work at a beginner pace, usi…
- 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…
- Teen Bedroom Workout – 3-Day Level Up — The next step for teens who have the basics down. Harder push-up, squat and core variations, three sets each, …
- Teen Bedroom Workout – 3-Day Starter — A first workout plan for teens that fits in a bedroom. Three short full-body sessions a week, no equipment, an…
- Teen Calisthenics – 4-Day Upper/Lower (Pull-Up Bar) — For teens who can already do a few strict pull-ups. Four bodyweight sessions a week with a door-frame bar: pul…
- Teen Calisthenics Skills – 3-Day (Pull-Up Bar) — Work towards your first pull-up, first handstand and first pistol squat with a door-frame bar. Three skill ses…
- Teen Dumbbell Workout – 3-Day Starter — A first dumbbell plan for teens with a pair at home. Three full-body sessions a week with light weights, no be…
- Teen Upper/Lower – 4-Day (Dumbbells + Pull-Up Bar) — A four-day plan for teens who have trained for a few months. Upper and lower body on alternate days with dumbb…
- 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
Muscle Gain
- Arnold Split – 6-Day (Chest & Back / Shoulders & Arms / Legs) — The split Arnold Schwarzenegger made famous: chest with back, shoulders with arms, then legs, twice a week. Op…
- Dumbbell Bro Split – 5-Day One Muscle a Day (Advanced) — One muscle a day for a home gym with dumbbells and a bench. Five sessions a week with drop sets (dumbbells are…
- Bro Split – 5-Day One Muscle a Day (Advanced) — The classic bodybuilding split for experienced lifters: one muscle group a day, five days a week, with drop se…
- Power + Size – 4-Day Upper/Lower (PHUL) — Strength and muscle in one plan: two heavy power days (3-5 reps) and two size days (8-15 reps) with drop sets,…
- Push/Pull/Legs – 6-Day (Advanced) — Push, pull and legs twice a week. The first round is heavy straight sets; the second is higher-volume work wit…
- Upper/Lower Intensity – 4-Day Plateau Breaker — For experienced lifters who have stalled. Main lifts end with an AMRAP set to measure progress, accessories ru…
- Glutes & Legs Focus – 4-Day — Three lower-body days (heavy glutes, legs, glute volume) and one upper-body day. Hip thrusts, Romanian deadlif…
- Push/Pull/Legs – 3-Day — The classic push/pull/legs split, three days a week. Straight sets on the big lifts, with one last set to fail…
- 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…
Athletic Performance
Endurance
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 3-day bodyweight program for pregnancy focused on healthy weight management: squats, lunges, push-ups, rows …
- 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…
Mobility Flexibility
Shredding
Strength
Frequently asked questions
What is the best free workout plan for beginners?
Start with a beginner plan that matches your equipment: Bodyweight Foundations – 3-Day Full Body if you have none, Dumbbell Start – 3-Day Full Body if you have dumbbells, or Gym Foundations – 3-Day Full Body at a gym. Each one is free and lists every exercise, set and rep.
Are these workout plans really free?
Yes. All 102 plans are free to read here and to follow in the StayActive app, with no subscription and no ads.
How do I choose the right workout plan?
Pick by three things: how many days a week you can train (3 to 6 days here), the equipment you have (from none at all to a full gym), and your goal, such as muscle gain, fat loss or mobility. Every plan page lists its days, session length, level and equipment at the top.
Can I do these workout plans at home with no equipment?
Yes. 31 plans use only your bodyweight, including Athletic Performance Bodyweight – 3-Day Full Body and Athletic Performance Bodyweight – 4-Day Upper/Lower Power/Speed.
Can I get a workout plan made just for me?
Yes. StayActive's AI coach builds a personalized plan around your goals, equipment, schedule and injuries in under 3 minutes, free.