Looking for a workout plan you can save, print, and follow at the gym or at home?
This library includes 100+ free workout plans in PDF format, covering muscle building, strength, weight loss, dumbbell training, calisthenics, resistance bands, kettlebells, powerlifting, and more.
Each program includes a structured workout schedule, exercises, sets and reps, and practical instructions to help you train consistently.
Choose a category below or browse the complete collection.
Browse Workout Plans & PDF
Popular Workout Plans
8-Week Muscle Building Workout Plan
A structured 8-week hypertrophy program designed to help you build muscle, improve strength, and progress consistently in the gym.
12-Week HYROX Training Program
A 12-week HYROX program combining strength, running, and functional conditioning to improve race-specific fitness and performance.
12-Week Calisthenics Program
A progressive 12-week calisthenics program for building strength, muscle, mobility, and body control using primarily bodyweight exercises.
12-Week Dumbbell Workout Plan
A 12-week dumbbell program designed to build muscle and strength at home or in the gym.
12-Week Ab Workout Plan
A progressive 12-week ab training plan designed to strengthen your core, improve stability, and build more defined abdominal muscles.
12-Week Kettlebell Workout Program
I've designed this 12-week plan to help you build strength, muscle, conditioning, and full-body fitness with a clear progression across 12 weeks.
3-Month Gym Workout Plan for Women
A 12-week gym program for women focused on building strength, muscle, fitness, and a balanced physique through gym workouts.
12-Week Beginner Bodyweight Workout Routine
A beginner-friendly 12-week bodyweight program designed to build foundational strength, mobility, endurance, and exercise confidence without gym equipment.
12-Week Resistance Band Training Program
A 12-week resistance band training program for people who want to build muscle at home, using resistance bands as the main equipment.
4-Day Powerlifting Program
This 12-week, 4-day powerlifting program designed to help you improve your squat, bench press, and deadlift strength with progressive training.
Workout Plans PDF by Goal
Muscle Building
12-Week Full-Body Workout Plan
A beginner-friendly 12-week full-body program designed to build strength, muscle, and fitness with three structured workouts per week.
4-Day Upper/Lower Split for Muscle Gain
A structured 4-day upper/lower split designed to build muscle and strength by training each major muscle group twice per week.
6-Month Workout Plan for Skinny Guys
8-Week Muscle Building Plan
4-Day Superset Workout Plan
12-Week PPL Muscle-Building Program
6-Day Upper Lower Split for Hypertrophy
5-Day Push Pull Legs Split Workout
2 Days On, 1 Day Off Workout Split for Muscle Gain
12-Week PHAT Workout Routine
12-Week PHUL Workout Routine
12-Week Push Pull Legs Program for Beginners
12-Week Advanced Bodybuilding Workout Plan
Old School Bodybuilding Plan
Strength Program
12-Week Powerlifting Program
A structured 12-week powerlifting program focused on improving squat, bench press, and deadlift strength through progressive overload, accessory exercises, and planned deload weeks.
2-Day Powerlifting Program
3-Day Powerlifting Split
4-Day Powerlifting Program
5-Day Powerlifting Program
6-Day Powerlifting Program
6-Week Powerlifting Program for Ultimate Strength
12-Week Powerlifting Deadlift Program
12-Week Squat Program
12-Week Bench Press Program to Increase Your 1RM
Weight Loss and Conditioning
12-Week Weight Loss Workout Plan
A 12-week weight-loss program combining resistance training, cardio, HIIT, and conditioning to increase calorie expenditure while helping maintain muscle.
8-Week Circuit Weight Training Program
An 8-week circuit weight-training program combining resistance exercises and conditioning to improve fitness, burn calories, and support fat loss.
3-Day Full Body Workout Plan for Weight Loss
Full Body 4-Day Split to Lose Weight & Build Muscle
5-Day Plan for Weight Loss (Alternate Strength & Cardio)
4-Day Compound Workout Routine for Fat Loss
6-Week Full Body Training Plan for Lean Mass & Fat Loss
12-Week Body Recomposition Workout Plan
Endurance and Athleticism
12-Week HYROX Training Program
A 12-week HYROX program combining strength, running, and functional conditioning to improve race-specific fitness and performance.
3-Month Athletic Body Workout Plan
A 12-week athletic training program combining strength, muscle-building, power, conditioning, and functional exercises to develop a stronger, fitter physique.
12-Week Strength and Endurance Workout Program
4-Week Power Training Program for Athleticism
6-Week Hybrid Workout Program
6-Week High-Intensity Functional Training Program
4-Week Metabolic Conditioning (MetCon) Workout Program
4-Day Functional Training Plan
12-Week Navy SEAL Plan
3-Day Weights + 3-Day Cardio Training Plan
HIIT & Strength Training Plan
Download Plans By Split Types
3-Day Push Pull Legs Split
4-Day Push Pull Workout Routine
5-Day Push Pull Legs Split Workout
6-Day Push Pull Legs Split
12-Week Full Body Workout Plan
4-Day Full Body Workout Routine
3-Day Upper Lower Split
4-Day Upper Lower Split
5-Day Upper Lower Split
6-Day Upper Lower Split
8-Week Circuit Weight Training
6-Week Hybrid Workout Program
5-Day Dumbbell Only Bro Split Workout Plan
5-Day Bro Split Workout Routine
6-Day Muscle Group Workout Schedule (Bro Split)
Download Plans by Training Styles
Gym Workout
30-Minute Workout for Beginners
1-Hour Gym Workout for Beginners
90-Minute Gym Workout Plan
3-Day Gym Workout Plan for Beginners
4-Day Gym Workout Plan for Muscle Gain
5-Day Gym Workout Schedule
6-Day Gym Workout Schedule
7-Day Gym Workout Plan
30-Day Gym Workout Plan for Couples
12-Month Muscle Building Program
Gym Machine Workout Routine
3-Month Gym Routine for Women
Calisthenics
12-Week Calisthenics Workout Program
A progressive 12-week calisthenics program combining full-body workouts, push-pull-legs, upper-lower splits, and mobility training to build strength, flexibility, balance, and an athletic physique.
3-Day Full-Body Calisthenics Workout Routine
4-Day Full-Body Calisthenics Workout Routine
5-Day No-Equipment Calisthenics Workout Plan
6-Day Calisthenics Push Pull Legs (PPL) Split
7-Day Calisthenics Workout Plan
Calisthenics and Gym: A Hyrbid Training Program
6-Week Full-Body Calisthenics Workout for Beginners
4-Week Calisthenics for Women
30-Day Dumbbell Calisthenics
10-Week Calisthenics Workout Plan for Muscle Gain
30-Day Calisthenics Workout Plan
8-Week Advanced Calisthenics Training Program
Functional
6-Week Hybrid Workout Program
A challenging 6-week hybrid training program combining powerlifting, bodybuilding, cardio, plyometrics, functional exercises, and calisthenics to improve strength, muscle growth, endurance, mobility, and shape.
4-Day Functional Training Plan for Strength & Fitness
6-Week High-Intensity Functional Training Program
4-Week MetCon Workout Program
Cardio
Zone 2 Cardio Training Plan
A beginner-friendly Zone 2 cardio training plan combining gym cardio machines, bodyweight aerobic exercises, and outdoor endurance activities to improve stamina and cardiovascular fitness.
4-Week Zone 3 Cardio Workout Plan
6-Day Steady State Cardio Workout Plan
4-Week MetCon Workout Program
30-Day Cardio Workout Plan at Home (No Equipment)
8-Week Cardio Plan for Gym
Advanced 12-Week HIIT Cardio Program
Pilates & Stretching
12-Week Pilates Exercise Program
A 12-week mat Pilates program featuring low-impact, floor-based exercises to build core strength, improve flexibility, balance, posture, and muscle coordination.
21-Day Pilates Ab Workout to Sculpt Your Core
Pilates Ball Workout
6-Week Pilates Plan at Home
10-Minute Daily Morning Stretching Routine
30-Day Full Body Stretching Routine for Flexibility
30-Minute Full Body Morning Yoga Routine
Mr Olympia & Fitness Personalities Plans PDF
Mr Olympia Champions
Larry Scott Workout Plan
Sergio Oliva Workout Plan
Arnold Schwarzenegger Routine
Franco Columbu Workout Routine
12-Week Frank Zane Workout Routine
Chris Dickerson Workout Routine
Samir Bannout Workout Plan
12-Week Lee Haney Workout Routine
12-Week Dorian Yates Routine
Ronnie Coleman Workout Routine
12-Week Jay Cutler Training Program
12-Week Dexter Jackson Routine
12-Week Phil Heath Workout Routine
Shawn Rhoden-Inspired Workout Routine
8-Week Brandon Curry Workout Plan
Mamdouh Elssbiay (Big Ramy) Routine
12-Week Hadi Choopan Plan
12-Week Derek Lunsford Routine
12-Week Samson Dauda Workout Plan
Ken Waller Workout Plan
12-Week Mike Mentzer Heavy Duty Routine
12-Week Chris Bumstead Routine
Ramon Dino Workout Routine
Ryan Terry Workout Routine
Fitness Personalities & Celebrities Routines
Mike Israetel Program
Sadik Hadzovic Workout Plan
Sam Sulek Workout Routine
Jeff Nippard Push Pull Legs Program
David Laid Workout Plan
7-Day Davis Diley Workout Plan
Hany Rambod FST-7 Workout Plan
Brad Schoenfeld-Inspired Routine
Steve Cook Workout Plan
Mike Thurston 6-Day Split Workout Plan
Seth Feroce Routine
Calum Von Moger Workout Plan
Dwayne Johnson Workout Routine
12-Week Henry Cavill Workout Plan
8-Week Chris Hemsworth Routine
How to Use These Workout PDFs?
Choose a plan that matches your goal, current experience, available equipment, and weekly schedule.
Once you choose a program:
- Read the full article first, so you understand how the routine works.
- Download or print the PDF for easy reference during training.
- Start with weights and effort levels you can control with good technique.
- Increase reps, load, or training difficulty gradually as the program allows.
- Use the recommended rest days instead of adding extra hard sessions unnecessarily.
- If an exercise does not suit you, substitute a similar movement that trains the same muscles.
The PDF makes the program easier to follow. The full article should remain the main source for exercise guidance, progression notes, substitutions, and context.
How I Create These Workout Programs?
I don’t build every workout using the same template.
I consider the program’s goal, experience level, training frequency, available equipment, exercise selection, weekly volume, intensity, progression, and recovery needs.
A beginner bodyweight routine shouldn’t be programmed like an advanced powerlifting plan, and a muscle-building routine shouldn’t be structured exactly like a conditioning program.
Depending on the plan, I may also include:
- Sets and reps
- Rest periods
- RPE or RIR targets
- Target muscles
- Warm-up guidance
- Exercise substitutions
- Progression instructions
- Deload recommendations
- Practical training notes
My goal is to make each program practical enough that you can open the PDF and know what you’re doing when it’s time to train.
Frequently Asked Questions
Most of the PDFs listed on this page are available free of charge. If a program is paid or hosted separately, make that clear before the user clicks.
No email signup is required for the free PDFs linked directly from this page.
Yes. The PDFs are designed so you can save them on your phone, tablet, or computer, or print them for easier reference.
Follow the duration stated in the program unless you need to stop or modify it because of recovery, schedule, or exercise limitations. Many of the plans here run for 4, 8, or 12 weeks.
You can let me know through email or social media what you’re looking for. Include details such as your fitness goal, preferred training days, available equipment, and experience level so I can better understand your needs and send you the program.
This page focuses on downloadable and printable plans. For the full library, browse the 250+ Free Workout Plans database.