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Workout plans by goal, kit and length
Every combination of 4 goals, 3 equipment setups and 2 block lengths — 24 plans in all, each with full sets, reps and a written progression rule.
strength plans
Dumbbell-only 4 weeks strength workout plan
One pair of adjustable dumbbells · 4 weeks · 3 sessions a week
Dumbbell-only 6 weeks strength workout plan
One pair of adjustable dumbbells · 6 weeks · 3 sessions a week
No-equipment 4 weeks strength workout plan
None · 4 weeks · 3 sessions a week
No-equipment 6 weeks strength workout plan
None · 6 weeks · 3 sessions a week
Full-gym 4 weeks strength workout plan
Barbell and rack · 4 weeks · 3 sessions a week
Full-gym 6 weeks strength workout plan
Barbell and rack · 6 weeks · 3 sessions a week
fat loss plans
Dumbbell-only 4 weeks fat loss workout plan
One pair of adjustable dumbbells · 4 weeks · 3 sessions a week
Dumbbell-only 6 weeks fat loss workout plan
One pair of adjustable dumbbells · 6 weeks · 3 sessions a week
No-equipment 4 weeks fat loss workout plan
None · 4 weeks · 3 sessions a week
No-equipment 6 weeks fat loss workout plan
None · 6 weeks · 3 sessions a week
Full-gym 4 weeks fat loss workout plan
Barbell and rack · 4 weeks · 3 sessions a week
Full-gym 6 weeks fat loss workout plan
Barbell and rack · 6 weeks · 3 sessions a week
muscle building plans
Dumbbell-only 4 weeks muscle building workout plan
One pair of adjustable dumbbells · 4 weeks · 3 sessions a week
Dumbbell-only 6 weeks muscle building workout plan
One pair of adjustable dumbbells · 6 weeks · 3 sessions a week
No-equipment 4 weeks muscle building workout plan
None · 4 weeks · 3 sessions a week
No-equipment 6 weeks muscle building workout plan
None · 6 weeks · 3 sessions a week
Full-gym 4 weeks muscle building workout plan
Barbell and rack · 4 weeks · 3 sessions a week
Full-gym 6 weeks muscle building workout plan
Barbell and rack · 6 weeks · 3 sessions a week
mobility plans
Dumbbell-only 4 weeks mobility workout plan
One pair of adjustable dumbbells · 4 weeks · 3 sessions a week
Dumbbell-only 6 weeks mobility workout plan
One pair of adjustable dumbbells · 6 weeks · 3 sessions a week
No-equipment 4 weeks mobility workout plan
None · 4 weeks · 3 sessions a week
No-equipment 6 weeks mobility workout plan
None · 6 weeks · 3 sessions a week
Full-gym 4 weeks mobility workout plan
Barbell and rack · 4 weeks · 3 sessions a week
Full-gym 6 weeks mobility workout plan
Barbell and rack · 6 weeks · 3 sessions a week
Not sure where to start?
Run the calculator to get your calorie and protein targets, or read the hand-written four-week plans in the free library.