Print a WorkoutPrintable Workout Programs
Real, balanced training programs you can print and bring to the gym. Every program below is checked with our muscle coverage engine so no muscle group is silently neglected. Open one in the builder to customize sets, reps, and layout before printing.
Beginner Full Body
Three full-body days per week built around the basic barbell lifts, with a few accessories so every muscle group gets weekly work. Simple to run and easy to progress: add a little weight each session.
View programPush Pull Legs (6-Day)
The classic six-day split: pushing muscles, pulling muscles, then legs, each trained twice per week. High volume spread across the week keeps sessions focused and recovery manageable.
View programUpper Lower (4-Day)
Four days per week alternating upper-body and lower-body sessions, with two different workouts for each half. A proven balance of frequency, volume, and recovery that fits a busy schedule.
View programClassic 5×5 Full Body
The time-tested strength template: two alternating full-body workouts of five sets of five on the big barbell lifts, three days per week. Minimal moving parts, maximum barbell practice.
View programDumbbell-Only Full Body
Three full-body days using nothing but dumbbells - built for home gyms and crowded commercial floors. Every major muscle group gets direct work each week.
View programPush Pull Legs (3-Day)
The push/pull/legs split at a once-a-week frequency: three focused sessions that still cover every major muscle group. All the simplicity of PPL on a manageable schedule.
View programClassic Bro Split (5-Day)
One muscle group per day, five days a week: chest, back, shoulders, legs, and arms. Each muscle gets one high-volume session and a full week to recover.
View programMachine-Only Full Body
Three full-body days using only machines and cables - guided movement paths, quick setup, and easy weight changes. A confident way to start training in a commercial gym.
View programBodyweight Basics
Three days of push-ups, squats, rows, and core work using nothing but your body and something to hang from. Train anywhere: home, park, or hotel room.
View program