Whether you want to build muscles or lose weight, a workout program is crucial to achieving your fitness goals. You can download the free workout plans pdf from various fitness websites, such as the fitness phantom, muscleandfitness.com, bodybuilding.com, and muscleandstrength.com, or create a workout routine yourself.
If you want to create a workout plan by yourself, you’ll need a list of full workouts according to the muscles group, and if you get it from an online website, you may have to sign up for the newsletters.
However, you can download the free workout plans PDF from this site without sharing anything.
Hundreds of people download workout routines from this site daily and give feedback through Instagram and email.
If you’re new here, I’m glad you found this website. Here, I’ve shared myriad workout plans from beginners to advanced, from male to female, and from weight to no weight.
You’ll get multiple workout plans, such as:
Equipment-wise:
- Bodyweight
- Dumbbells
- Barbells
- Free Weights
- Resistance Bands
- Kettlebell
Training type-wise:
- Gym
- CrossFit
- HIIT
- Aerobic
- Anaerobic
- Isometric
- Plyometric
- Powerlifting
Split type:
- Upper lower Split,
- Full-body training,
- Bro-split, mix split,
- Push, Pull, Legs (PPL).
For different fitness goals, such as:
- Strength and hypertrophy,
- Strength and endurance,
- Endurance and speed,
- Mobility and flexibility,
- Conditioning and rehabilitation.
So if you’re looking for the best home and gym workout plan pdf, download it from here based on fitness and goal.
Moreover, you can also check out a brief list of low-calorie high protein foods for weight loss and healthy nutritious foods for muscle and weight gain.
Free Workout Plans PDF for Men and Women (Equipment Wise)
Dumbbell
Since the population of fitness enthusiasts is growing rapidly, many of them have started working out at home with dumbbells. The dumbbells are super-efficient, provide a full range of motion, and allow us to do various exercises at home and the gym.
If you’re a fitness freak looking for a well-designed and effective dumbbell workout plan, here’s a list. I’ve created multiple DB workout routines that can help you achieve your fitness goals.
Read and download any routine from the list below.
2. 3 Day Dumbbell Workout (Full-Body/Split/PPL)
3. The Best 4-Day Split Dumbbell Workout
4. Dumbbell Only Bro Split – The Ultimate 5 Day Workout Plan
5. The Best 5 Day Dumbbell Workout Plan to Build Muscle at Home
6. The Most Popular 6 Day Dumbbell Workout Plan
7. The Ultimate 30-Day Dumbbell Workout Plan For Women
8. 12 Week Dumbbell Workout Plan with Free PDF)
9. The Best Dumbbell Workout Plan for Those Who Don’t Have a Bench
Barbell
You can train with different types of equipment, such as dumbbells, resistance bands, machines, and kettlebells. However, if you’re a barbell lover, you can download one of the two barbell workout plans, depending on your fitness level.
Kettlebell
Kettlebell training is great for enhancing all-around performance. Several studies have shown that KB exercises improve performance in weightlifting and powerlifting1Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. Transference of kettlebell training to strength, power, and endurance. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519/JSC.0b013e31825770fe. PMID: 22549084, increase maximum and explosive strength2 Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981, and boost aerobic performances3 Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519/JSC.0000000000000845. PMID: 26102260.
So if you want to follow a kettlebell training program, get the one from the list below.
2. 4 Week Kettlebell Program for Beginners to Intermediate
3. 12 Week Kettlebell Program to Build Maximum Strength and Muscle
Resistance Band
Resistance bands are portable, effective, and inexpensive pieces of workout equipment. They can be as effective as weight training for building total-body strength and mobility. You can look into the following free workout plans to improve your physique at home.
2. A Straight Forward 4-Week Resistance Band Training Program
3. 12 Week Resistance Band Training Program To Strength and Muscle at Home
Bodyweight
Bodyweight exercises are an excellent way to scale your fitness to the next level. You can do many exercises using your body weight at home to build strength, muscle, and endurance. However, they are challenging.
I’ve created some easy-to-follow bodyweight workout routines. You can download the one you like from the following list.
2. The Best 21 Day Home Workout Plan To Scale Your Strength To Next Level
3. The Ultimate 4-week Bodyweight Workout Plan to Get Ripped
4. Free 6 Week Bodyweight Training Plan to Build Muscle and Improve Shape
Free Workout Plans PDF For Male & Female (Training Type)
Gym Workout
The introduction to Tiktok videos and Instagram reels significantly increases the number of gym-goers.
Whether you’re motivated by yourself or inspired by influencers, you’ve done well if you decided to join the gym.
However, only taking a gym subscription won’t improve your physique. You need a workout plan to train effectively. Below I’ve handed out some of the most downloaded free workout plans pdf. You can check out the program and save it if you like.
1. 3 Day Push Pull Legs (PPL) Split to Gain Muscle
2. 4 Day Superset Workout Plan to Push Your Limits
3. 4 Day Total Body Workout Plan for Strength and Muscle Building
4. 4 Day Gym Workout Schedule For Muscle Gain (Mix Split)
5. 4 Day Compound Workout Routine for Ultimate Growth
6. The Most Impressive 3-4-5 Day Upper Lower Split for Real Gains
7. 5 Day Split Push, Pull, Legs (PPL) Workout for Strength and Muscle Growth
8. The Best 5 Day Bro Split Routine To Maintain Strength and Mass
9. My Personal 5 Day Compound Workout Routine to Build Muscle
10. Push Pull Legs 6 Day Split For Strength And Hypertrophy
11. The Best 7 Day Gym Workout Plan for Consistent Gym Goers
12. The Most Effective 30 Day Muscle Building Workout Plan
13. Best 6 Week Full Body Workout Plan
14. The Ultimate 12 Week Body Transformation Workout Plan
Calisthenics
Calisthenics is an inexpensive and effective way to develop strength, balance, flexibility, and overall body composition4 effects of a calisthenics training intervention on posture, strength, and body composition – Researchgate.net.
It teaches you how to use your body weight to enhance overall fitness, particularly body mechanics and flexibility.
Here’s a list of a few calisthenics training programs you can check out and download.
HIIT
HIIT workouts are short, intense bursts and help you boost your overall performance. It has both aerobic and anaerobic components.
It burns decent calories in a quick time, develops skeletal muscles, improves cardiovascular fitness, boosts endurance, speeds up the fat loss, and enhances the quality of life.
If you’re looking for a high-intensity interval training program, get the one from the list below.
2. The Best Weekly HIIT Workout Plan For Newbie & Pro
3. The Ultimate 6 Week HIIT Workout Plan
4. The Best HIIT Circuit Workout at Home without Equipment
Crossfit
Crossfit is a challenging, motivating, efficient, and high-intense workout program. It includes various exercises from powerlifting, calisthenics, bodybuilding, and other sports.
It helps build muscles, increase fat loss, enhances cardiovascular and mental health, boosts confidence and motivation, and gives you a feeling of satisfaction.
If you’re looking for a Crossfit training plan, download the one from the below list.
Powerlifting
The primary goal of powerlifting is to lift as heavy as possible and increase the one-rep max (1RM) of the big three – bench press, deadlift, and squat. So if you want to scale your lifting strength, you can follow the below program.
Plyometric
Plyometric is a fast, challenging, and efficient training program that helps increase endurance, speed, agility, and power and enhances aerobic and anaerobic fitness. It is primarily suitable for athletes like basketball, soccer, and netball players. If you’re searching for a plan, download the below.
Isometric
If you want to build up strength and balance without putting much stress on your muscles, you can do the isometric workout. It helps you improve balance, strength, and flexibility and is sometimes used as rehabilitation and conditioning exercises. Explore this – Full Body Isometric Workout Routine to Build Strength and Mobility
Free Weight Workout Programs PDF
Free weight training particularly includes barbell, dumbbell, and kettlebell exercises. It is an excellent workout program to maximize strength and growth. So, if you love exercising with free weights, these workout routines are for you.
Weight Loss Free Workout Plans PDF
Following a calorie-restricted diet with cardio and weight training will help you accelerate your weight loss, build strength and muscles, and improve body composition. I’ve created some fat loss workout plans that can help you achieve your best physique.
References
- 1Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. Transference of kettlebell training to strength, power, and endurance. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519/JSC.0b013e31825770fe. PMID: 22549084
- 2Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981
- 3Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519/JSC.0000000000000845. PMID: 26102260
- 4effects of a calisthenics training intervention on posture, strength, and body composition – Researchgate.net.
