Workout programs for the gym and home
Ten ready-made plans, from two full-body sessions a week to a five-day split. Each one has a weekly schedule, exercises with sets and reps, rest times and weekly sets per muscle on a body map. There are plans for beginners and for intermediate lifters, and every one of them works for men and women alike. Any plan goes into the log with one tap.
How to choose
Two free evenings or little experience — a full-body plan. Three days and a couple of months of training — push pull legs. Four days — upper/lower. Want a bigger squat, bench and deadlift — 5×5. Training at home — “Home, 3 days” or “Dumbbells only”.
Full body, 2 days
Two sessions a week, two or three days apart, each covering the whole body: a squat or a hinge, a press, a pull and some core work. Every muscle gets trained twice a week — more often than in a split with the same number of sessions.
See the program →Full body, 3 days
Three sessions on alternate days, each training the whole body. The lifts repeat from session to session, so technique settles faster than on a split and the weight goes up almost every week.
See the program →Push, pull, legs — 3 days
A split by movement: push day trains chest, front delts and triceps, pull day trains back, rear delts and biceps, and the third day is legs. Each area gets its own day and almost a full week to recover.
See the program →Upper/lower, 4 days
Upper and lower body twice a week each: Monday and Thursday are upper days, Tuesday and Friday are lower. More volume than a three-day plan, and every muscle is still trained twice — one of the most practical setups for building muscle.
See the program →5-day split
Five sessions a week: push, pull and legs back to back, a rest day, then an upper and a lower day. Every muscle gets trained twice with plenty of weekly volume.
See the program →Home, 3 days
Three sessions on alternate days with no equipment at all: push-ups, squats, lunges, glute bridges, planks and burpees. All you need is a mat and a bit of floor.
See the program →Dumbbells only, 4 days
Upper and lower body twice a week, all with a pair of dumbbells: flat and seated presses, one-arm rows, goblet squats, Bulgarian split squats. It fits a home gym as well as a crowded gym at peak hours.
See the program →Strength 5×5, 3 days
The classic linear scheme: five sets of five on the big lifts, three sessions a week, alternating A and B days. You add weight every session for as long as you can.
See the program →Lower body focus, 3 days
Two leg days built around the glutes and one upper day so the upper body doesn’t drop out entirely. Hip thrusts, Romanian deadlifts and Bulgarian split squats load the glutes from different angles.
See the program →Circuit, 3 days
The same five-movement circuit three times a week: goblet squats, push-ups, dumbbell rows, burpees and planks. Rests are short, and the point isn’t the weight but getting through the rounds faster with the same form.
See the program →Run this program in the log
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
Free forever for the first 500