Free Workout Templates
Muscle is built with progressive tension, enough volume, and food — in that order. These free hypertrophy plans handle the training variables; every set, rep and rest period is prescribed.
The split Arnold Schwarzenegger made famous: chest with back, shoulders with arms, then legs, t…
One muscle a day for a home gym with dumbbells and a bench. Five sessions a week with drop sets…
The classic bodybuilding split for experienced lifters: one muscle group a day, five days a wee…
Strength and muscle in one plan: two heavy power days (3-5 reps) and two size days (8-15 reps) …
Push, pull and legs twice a week. The first round is heavy straight sets; the second is higher-…
For experienced lifters who have stalled. Main lifts end with an AMRAP set to measure progress,…
Three lower-body days (heavy glutes, legs, glute volume) and one upper-body day. Hip thrusts, R…
The classic push/pull/legs split, three days a week. Straight sets on the big lifts, with one l…
A beginner muscle-gain program using only bodyweight. Three full-body sessions per week build t…
A beginner dumbbell muscle-gain program. Three full-body sessions teach the key patterns — squa…
An intermediate 4-day upper/lower dumbbell muscle-gain program. Dedicated push, quad, pull, and…
An advanced 5-day gym muscle-gain program. High frequency, high volume, and strategic exercise …
A beginner full-gym muscle-gain program. Three full-body sessions introduce barbell, cable, and…
An intermediate 4-day upper/lower gym muscle-gain program combining barbells, cables, and machi…
A beginner muscle-gain program designed for adults over 50. Machine and dumbbell movements prot…
An intermediate muscle-gain program for adults over 50. Higher volume and load across machine, …
Mechanical tension is the primary signal: challenging sets taken close to failure, repeated across enough weekly volume per muscle, progressively overloaded over weeks. The plans below program exactly that — mostly in the 6–15 rep range where tension and volume are easiest to accumulate — across full-body and split structures.
Training creates the stimulus; eating creates the material. A modest calorie surplus (200–400 kcal) and roughly 1.6–2.2 g of protein per kg of bodyweight per day turn the stimulus into tissue. Without the food, the best program only maintains.
Muscle grows across a wide range (roughly 5–30 reps) when sets approach failure, but the 6–15 rep zone is the practical sweet spot — heavy enough for tension, light enough to accumulate volume. The plans below live mostly in that zone.
Beginners: roughly 0.5–1 kg of muscle per month with consistent training and eating. Intermediates: about half that. Anything promising dramatically faster results is selling something.
Yes — the bodyweight and dumbbell plans below are written specifically for home training, using leverage and unilateral progressions to reach the required intensity.