Free weekly gym workout plans and routines

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Pick your goal and the days you can train. Each workout routine is generated with periodization, RIR and automatic progression, adapted to your level and your equipment: full gym, dumbbells or at home.

Hypertrophy

• 2-day hypertrophy routine
• 3-day hypertrophy routine
• 4-day hypertrophy routine
• 5-day hypertrophy routine
• 6-day hypertrophy routine

Strength

• 2-day strength routine
• 3-day strength routine
• 4-day strength routine
• 5-day strength routine
• 6-day strength routine

Fat loss

• 2-day fat loss routine
• 3-day fat loss routine
• 4-day fat loss routine
• 5-day fat loss routine
• 6-day fat loss routine

Body recomposition

• 2-day body recomposition routine
• 3-day body recomposition routine
• 4-day body recomposition routine
• 5-day body recomposition routine
• 6-day body recomposition routine

Other training setups

• Beginner gym workout routines
• Intermediate gym workout routines
• Advanced gym workout routines
• Home workout routines
• Dumbbell workout routines for home or gym
• Gym workout plans and routines
• Full body workout: 2, 3 and 4 days, gym or home
• Push pull legs (PPL) routine: 3, 5 and 6 days
• 4-day upper lower workout routine
• Gym workout routines for women
• Strength routines for adults over 55

Strength or hypertrophy: what really changes from one routine to another

The usual question when looking for a training routine is which one is best. The useful question is a different one: which parameters change depending on what you are after. Two routines with the same exercises can give different results purely because of repetitions, rest and frequency, and that is where to look before choosing between a strength routine and a hypertrophy routine.

The American College of Sports Medicine position stand on progression models, published in Medicine & Science in Sports & Exercise, is a good starting reference because it is not one isolated study but the agreed position of a governing body. For hypertrophy it recommends loads of 1 to 12 RM organised in periodized fashion with the emphasis on the 6 to 12 RM zone, rest periods of 1 to 2 minutes between sets and moderate velocity, and it notes that higher-volume, multiple-set programmes are the ones indicated for maximising it. For advanced strength work the emphasis shifts to the 1 to 6 RM zone with 3 to 5 minutes of rest.

What almost nobody says when comparing strength training routines with hypertrophy routines is how much they overlap. The 6 to 12 repetition zone appears in both recommendations, and the exercises are largely the same. What genuinely separates them is rest — 1 to 2 minutes against 3 to 5 — and which end of the range the emphasis leans towards. For someone starting out, the strength routine and the hypertrophy routine resemble each other so closely that arguing over which to pick costs more time than it saves.

A practical consequence follows: the first thing to settle is not the exercise list but how many days you can sustain. Frequency conditions the structure, the structure conditions per-session volume, and only at the end does the question of which exercises appear. Choosing the other way round — starting from the exercises — is what produces those gym routines abandoned in three weeks.

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