Workout plans
Gym workout plans you can follow
Answer 14 questions. Trackist picks the split for your days and writes a plan around your gym, and suggests the next weight as you get stronger.
- Workout plan
Push pull legs (PPL) workout plan
A 6-day push pull legs workout plan with every exercise, set and rep, how to add weight, and what to do when a lift stalls. Log every set in Trackist.
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Full-body workout plan for beginners
A 3-day full-body workout plan for beginners: 2 alternating sessions, basic barbell lifts, sets and reps, and a simple rule for when to add weight.
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Upper/lower workout split
A 4-day upper/lower workout split with both upper and lower days, every exercise with sets and reps, and a clear rule for adding weight over time.
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Arnold split workout plan
The Arnold split: chest and back, shoulders and arms, then legs, each twice a week. The full 6-day plan with sets and reps, and how to handle the volume.
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5-day bro split workout plan
The 5-day bro split: one muscle group a day for chest, back, shoulders, arms and legs. The full plan with sets and reps, and when once a week is enough.
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5x5 strength workout plan
The classic 5x5 strength plan: 2 alternating full-body sessions, squats every time and weight added each session. Full tables, stall rules and when to move on.
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Dumbbell-only workout plan
A 3-day dumbbell-only workout plan for home or a small gym: full-body sessions, sets and reps, and how to keep progressing when the next dumbbell is a big jump.
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Bodyweight workout plan for home
A 3-day bodyweight workout plan you can do at home with no equipment: full sessions, sets and reps, easier and harder versions, and how to keep progressing.
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2-day full-body workout plan
A 2-day full-body workout trains every muscle twice a week in 2 sessions of about an hour. Both workouts with sets and reps, and when to add weight.
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Machine workout plan for beginners
A 3-day gym machine workout plan for beginners: full-body sessions on machines and cables, sets and reps, how to set up each machine, and when to add weight.
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3-day push pull legs plan for beginners
A 3-day push pull legs plan for beginners: one push, one pull and one leg day a week, every exercise with sets and reps, and when to add weight.
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PHUL workout plan
The PHUL workout program by Brandon Campbell: 2 heavy power days and 2 hypertrophy days a week, every exercise with sets and reps, and how long to run it.
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PHAT workout plan
Layne Norton’s PHAT workout plan: 2 heavy power days and 3 muscle-building days a week, every exercise with sets and reps, the speed work and how to add weight.
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5/3/1 for beginners
5/3/1 for beginners: 3 full-body days a week, the training max, the percentages for each week, assistance work, and how to add weight each cycle.
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Workout plan for over 40
A 3-day workout plan for over 40: joint-friendly full-body sessions, sets and reps, a longer warm-up, and how to add weight while recovery takes longer.
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Hypertrophy workout plan: 8 weeks to build muscle
An 8-week, 4-day hypertrophy workout plan to build muscle: every exercise with sets and reps, weekly sets per muscle, a deload week and how to eat.
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