4-Week Beginner Strength Training Plan
A free 4-week beginner strength training plan: 3 sessions a week, full sets and reps, warm-ups and a simple progression rule you can follow from day one.
- Beginner
- 3 sessions per week
- 45–55 min
Free · no signup
Free workout plans
Complete four-week training plans with every set, rep and progression rule written out. No account needed — read the plan, train it, and let the AI coach take over when you want it personalised.
Home Workout Plan With No Equipment
A free 4-week no-equipment home workout plan. Bodyweight circuits, 25–35 minutes, four days a week, with a progression that keeps working when reps get easy.
- Beginner to intermediate
- 4 sessions per week
- 25–35 min
Dumbbell-Only Workout Plan (Full Body, 4 Weeks)
A free 4-week dumbbell-only workout plan for home or gym. Three full-body sessions a week with sets, reps, rest and a clear load-progression rule.
- Beginner to intermediate
- 3 sessions per week
- 40–50 min
Desk Worker Mobility Plan for Back and Hip Stiffness
A free 10-minute daily mobility plan for desk workers: hip flexors, thoracic spine, neck and glutes, with a 4-week schedule you can do without equipment.
- All levels
- Daily, 10 minutes
- 10 min
30-Minute Fat Loss Workout Plan (4 Weeks)
A free 4-week fat loss workout plan built from 30-minute sessions: strength circuits plus intervals, four days a week, with the recovery and nutrition rules that make it work.
- Intermediate
- 4 sessions per week
- 30 min
Want the plan adapted to you?
The AI coach rewrites any of these plans around your readiness score, available equipment and injury constraints, then tracks every session for you.