MusclistFree workout programs
Ready-made routines with every exercise, set and rep, and how many sets each muscle gets per week. Pick the one that fits the days you can train. Not sure which one? Read How to choose a workout split.
Push Pull Legs
6 days a week · Intermediate
Upper / Lower
4 days a week · Intermediate
Full body, 3 days
3 days a week · Beginner
Full body, 2 days
2 days a week · Beginner
Beginner 5×5
3 days a week · Beginner
Body-part split
5 days a week · Intermediate
Dumbbell only
3 days a week · Beginner