Free Workout Plans
Discover our science-based workout plans for every goal. Free, personalized and available immediately.
Weight Loss Workout Plan – Lose Fat Sustainably
This structured 8-week workout plan combines strength training and cardio to reduce body fat, preserve muscle mass, and improve metabolic health.
View PlanMuscle Building Workout Plan – Build Strength & Muscle
This 12-week muscle building program is designed to systematically increase strength and muscle mass through progressive overload and structured training.
View PlanBeginner Workout Plan – Start Training Safely
This 6-week beginner workout plan helps you learn fundamental movements, build basic strength and establish a sustainable training routine.
View PlanHome Workout Plan – Train Effectively Without a Gym
This free 8-week home workout plan needs no equipment. You train four times a week using only your body weight to build strength, muscle and endurance at home. Each session takes about 40 minutes and scales from beginner to advanced.
View PlanWorkout Plan for Women – Strength, Tone & Balance
This 8-week workout plan is designed specifically for women and combines strength training and cardio to improve muscle tone, definition and overall fitness.
View PlanNew Year Workout Plan – Your 6-Week Fitness Reset
This 6-week fitness reset focuses on structure instead of motivation hacks. Strength training, cardio and recovery are combined into a sustainable system to rebuild consistency and performance.
View PlanStrength Training Plan – Get Stronger in 10 Weeks
This 10-week strength training programme focuses on the barbell and dumbbell lifts that matter most. Built around progressive overload and a 4-day upper/lower split, it develops full-body strength for lifters of all levels.
View PlanFat Loss Workout Plan – Burn Fat and Keep Your Muscle
This 8-week fat loss programme uses superset-based strength training and metabolic conditioning to maximise calorie burn while preserving lean muscle. Designed for 4 sessions per week at 40 minutes each.
View PlanAbs Workout Plan – Build a Strong Core in 8 Weeks
This 8-week abs workout plan develops your entire core musculature systematically. Three focused sessions per week train stability, rotational strength and flexion — for visible abs and functional core strength.
View PlanOver-40 Workout Plan – Stay Strong and Mobile
This 10-week workout plan is designed specifically for trainees over 40. Three balanced sessions per week combine strength training, mobility and balance work — joint-friendly, progressive and practical for everyday life.
View PlanReady for Your Training?
Choose the right plan for your goal and start today with your free, science-based training program.