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Compare free plans
Every free four-week plan side by side — pick the one that matches the gear you own, the time you have and the goal you care about.
| Plan | 4-Week Beginner Strength Training Plan | Home Workout Plan With No Equipment | Dumbbell-Only Workout Plan (Full Body, 4 Weeks) | Desk Worker Mobility Plan for Back and Hip Stiffness | 30-Minute Fat Loss Workout Plan (4 Weeks) |
|---|---|---|---|---|---|
| Goal | Strength | Conditioning | Strength | Mobility | Conditioning |
| Level | Beginner | Beginner to intermediate | Beginner to intermediate | All levels | Intermediate |
| Frequency | 3 sessions per week | 4 sessions per week | 3 sessions per week | Daily, 10 minutes | 4 sessions per week |
| Session length | 45–55 min | 25–35 min | 40–50 min | 10 min | 30 min |
| Length | 4 weeks | 4 weeks | 4 weeks | 4 weeks | 4 weeks |
| Equipment | Barbell or dumbbells · Bench · Squat rack (or goblet squats) | None · A mat or towel · A sturdy chair or step | One pair of adjustable dumbbells · Bench or sturdy chair · Floor space | None · A wall · A chair | Dumbbells or kettlebell · Rower, bike or open space |
| Best for | You are new to lifting, or coming back after six months or more off | You train at home, while travelling, or in a small space | You train at home with one pair of dumbbells | You sit for six or more hours a day | You have 30 minutes, four times a week |
| Read it | Open plan | Open plan | Open plan | Open plan | Open plan |
Not sure which to pick?
- No gear at all: start with the home no-equipment plan.
- Only dumbbells: the dumbbell-only plan covers every pattern.
- Access to a barbell: the beginner strength plan builds the fastest.
- Short on time: the 30-minute fat-loss plan fits three tight sessions.
- Stiff from desk work: run the desk mobility plan alongside any other.