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Workout Programs

Browse 148 expert-designed workout programs for every fitness goal

Beach Body Transformations

2 Month Beach Body Workout for Men5 days per week · 60-70 minutes per session 2 Month Beach Body Workout for Women5 days per week · 45-60 minutes per session 3 Month Beach Body Workout for Men4-5 days per week · 60-70 minutes per session 3 Month Beach Body Workout for Women4-5 days per week · 45-60 minutes per session 30 Day Beach Body Workout for Men5-6 days per week · 60-70 minutes per session 30 Day Beach Body Workout for Women5-6 days per week · 45-55 minutes per session 4 Month Beach Body Workout for Men4-5 days per week · 60-70 minutes per session 4 Month Beach Body Workout for Women4-5 days per week · 45-60 minutes per session 5 Month Beach Body Workout for Men4-5 days per week · 60-75 minutes per session 5 Month Beach Body Workout for Women4-5 days per week · 45-60 minutes per session 6 Month Beach Body Workout for Men4-5 days per week · 60-75 minutes per session 6 Month Beach Body Workout for Women4-5 days per week · 45-60 minutes per session

For Women

Strength Training for Petite Women3 days per week · 40-50 minutes per session Strength Training for Women3 days per week · 45-55 minutes per session Strength Training for Women Over 403 days per week · 45-50 minutes per session Strength Training for Women Over 503 days per week with at least one rest day between sessions · 40-50 minutes per session Strength Training for Women Over 602-3 days per week with at least one rest day between sessions · 35-45 minutes per session Toning Workout for Women3-4 days per week · 40-50 minutes per session

For Men

Strength Training for Men3 days per week · 50-60 minutes per session Strength Training for Men Over 503 days per week · 45-55 minutes per session

For Seniors

Strength Training After 403 days per week · 45-55 minutes per session Strength Training for Bone Health2-3 days per week · 35-45 minutes per session Strength Training for Older Adults3 days per week with at least one rest day between sessions · 35-45 minutes per session Strength Training for Seniors2-3 days per week with rest days between · 30-40 minutes per session

For Youth

Strength Training for Teens3 days per week with rest days between · 40-50 minutes per session

For Beginners

Strength Training for Beginners3 days per week (Monday/Wednesday/Friday or similar) · 45-50 minutes per session Weight Lifting for Beginner Men3 days per week (example: Monday/Wednesday/Friday) · 45-55 minutes per session Weight Lifting for Beginner Women3 days per week (example: Monday/Wednesday/Friday) · 40-50 minutes per session

Special Populations

Postpartum Workout2-3 days per week · 20-35 minutes per session Strength Training on GLP-1 Medications3 days per week · 40-50 minutes per session Workouts for Obese Beginners3 days per week with rest days between · 25-35 minutes per session

Weight Loss

Strength Training for Fat Loss3-4 days per week · 40-50 minutes per session Strength Training for Metabolism3-4 days per week · 45-55 minutes per session Strength Training for Weight Loss3 days per week · 45-55 minutes per session Strength Training for Weight Maintenance3 days per week · 40-50 minutes per session Weight Lifting for Weight Loss: Men3-4 days per week · 45-55 minutes per session Weight Lifting for Weight Loss: Women3-4 days per week · 40-50 minutes per session

Muscle Building

Strength Training for Lean Muscle4 days per week · 45-55 minutes per session Strength Training for Weight Gain3-4 days per week · 45-55 minutes per session Training for Hypertrophy4-5 days per week (Push/Pull/Legs or Upper/Lower) · 55-70 minutes per session Workouts for Building Muscle4 days per week (Upper/Lower split) · 50-65 minutes per session

Strength

5x5 Strength Training3 days per week (Mon/Wed/Fri or similar) · 45-60 minutes per session Powerlifting for Beginners3 days per week · 60-75 minutes per session Progressive Overload Workout3 days per week · 45-55 minutes per session Training for Pure Strength3-4 days per week · 50-70 minutes per session

Running

Strength Training for Marathon Runners2 days per week (during base building), 1-2 days (during peak training) · 30-40 minutes per session Strength Training for Runners3 days per week · 45-60 minutes per session

Sports

Strength Training for Athletes3 days per week (in-season: 2 days) · 45-60 minutes per session Strength Training for Baseball3 days per week (in-season: 2 days) · 45-55 minutes per session Strength Training for Basketball3 days per week (in-season: 2 days) · 45-55 minutes per session Strength Training for Boxing2-3 days per week · 40-50 minutes per session Strength Training for Climbing2 days per week (on rest days from climbing) · 40-50 minutes per session Strength Training for CrossFit2-3 days per week (supplementing CrossFit) · 35-45 minutes per session Strength Training for Cyclists2 days per week (off-season: 2-3 days) · 35-45 minutes per session Strength Training for Endurance2 days per week · 30-40 minutes per session Strength Training for Football3-4 days per week · 50-60 minutes per session Strength Training for Golf2-3 days per week · 35-45 minutes per session Strength Training for Hiking2-3 days per week · 35-45 minutes per session Strength Training for Hockey3 days per week · 50-60 minutes per session Strength Training for Hyrox3 days per week · 45-60 minutes per session Strength Training for MMA2-3 days per week · 45-55 minutes per session Strength Training for Skiing2-3 days per week (start 6-8 weeks before season) · 40-50 minutes per session Strength Training for Soccer2-3 days per week (in-season: 1-2 days) · 40-50 minutes per session Strength Training for Swimmers2-3 days per week · 35-45 minutes per session Strength Training for Tennis2-3 days per week (away from match days) · 40-50 minutes per session Strength Training for Triathletes2 days per week · 30-40 minutes per session Strength Training for Volleyball2-3 days per week · 45-55 minutes per session

Belly Fat

Strength Training for Belly Fat3-4 days per week · 40-50 minutes per session Workouts for Love Handles3-4 days per week · 40-50 minutes per session

Problem Areas

Core Training for Back Pain3-4 days per week (core exercises can be done more frequently than other muscle groups) · 20-30 minutes per session Exercises for Better Posture3-4 days per week (stretches can be done daily) · 25-35 minutes per session Exercises for Tech Neck5-7 days per week · 10-15 minutes per session Exercises for Tight Hips3-5 days per week (stretches can be done daily) · 20-30 minutes per session Hip Strengthening Exercises3 days per week · 30-40 minutes per session Leg Workouts for Bad Knees2-3 days per week · 30-40 minutes per session Lower Back Exercises2-3 days per week · 20-30 minutes per session Rotator Cuff Exercises3-4 days per week · 10-15 minutes per session Strength Training for Injury Prevention2-3 days per week · 35-45 minutes per session Strength Training for Posture3-4 days per week · 30-40 minutes per session Strength Training for Skinny Fat3-4 days per week · 45-55 minutes per session

Upper Body

Upper Body Workout for Men2-3 days per week (or integrated into full-body or push/pull split) · 50-60 minutes per session Upper Body Workout for Women2-3 days per week · 35-45 minutes per session Upper Body Workouts for Beginners2-3 days per week (with rest days between) · 30-40 minutes per session

Lower Body

Calf Workout3-4 days per week · 10-15 minutes per session Inner Thigh Workout2-3 days per week · 15-20 minutes per session Leg Workouts for Men2 days per week · 50-60 minutes per session Leg Workouts for Women2-3 days per week · 40-50 minutes per session Lower Body Workouts for Men2 days per week (with 72+ hours between sessions) · 50-60 minutes per session Lower Body Workouts for Women2-3 days per week (with 48 hours between sessions) · 40-50 minutes per session

Core

Ab Workouts for Men2-3 days per week · 15-20 minutes per session Core Exercises for Men2-3 days per week (often added to other workouts) · 15-20 minutes per session Core Workouts for Beginners3 days per week (can be added to other workouts) · 15-20 minutes per session Core Workouts for Women3 days per week (can be added to other workouts) · 15-20 minutes per session Oblique Workout2-3 days per week · 15-20 minutes per session

Glutes

Glute Workouts for a Bigger Butt2-3 days per week (with 48-72 hours between sessions) · 40-50 minutes per session

Arms

Arm Workouts for Women2-3 days per week (can be combined with other training) · 25-35 minutes per session Forearm Workout2-3 days per week · 10-15 minutes per session

Back

Back Workouts for Men2 days per week (can be part of a PPL or upper/lower split) · 45-55 minutes per session Back Workouts for Women2-3 days per week · 30-40 minutes per session Lat Workout2-3 days per week · 35-45 minutes per session Trap Workout2-3 days per week · 15-20 minutes per session

Body Parts

Bicep Workouts for Men2 days per week (often combined with back or as arm day) · 25-35 minutes (often part of larger workout)Chest Workouts for Men2 days per week (part of a split routine) · 45-55 minutes per session Chest Workouts for Women2-3 days per week · 30-40 minutes per session Grip Strength Workout2-3 days per week · 15-20 minutes per session Hamstring Workout2-3 days per week · 25-35 minutes per session Neck Workout2-3 days per week · 10-15 minutes per session Quad Workout2-3 days per week · 30-40 minutes per session Rear Delt Workout2-3 days per week · 15-20 minutes per session Shoulder Workouts for Men2 days per week · 40-50 minutes per session Shoulder Workouts for Women2-3 days per week · 30-40 minutes per session Tricep Workouts for Men2 days per week (often combined with chest or as arm day) · 25-35 minutes (often part of larger workout)

Dumbbells

Dumbbell Exercises for Strength3 days per week · 45-55 minutes per session Dumbbell Workout for Beginners3 days per week · 40-50 minutes per session

Kettlebells

Kettlebell Workout for Beginners3 days per week · 30-40 minutes per session Kettlebell Workouts for Strength3 days per week · 40-50 minutes per session

Resistance Bands

Resistance Band Exercises for Strength3-4 days per week · 35-45 minutes per session

Bodyweight

Bodyweight Exercises for Strength3 days per week · 35-45 minutes per session Hotel Room WorkoutDaily or as schedule allows · 20-30 minutes per session

Home Workouts

Dumbbell Workout at Home3 days per week · 40-50 minutes per session Home Workouts for Muscle Gain4 days per week (upper/lower split) · 40-50 minutes per session

Equipment

Barbell Workout for Beginners3 days per week · 45-55 minutes per session Bodyweight Training for Beginners3-4 days per week · 30-40 minutes per session Cable Workouts for Strength3 days per week · 45-55 minutes per session Gym Machine Workout for Beginners3 days per week · 40-50 minutes per session

Full Body

30-Minute Full Body Workout3 days per week · 30 minutes total 45-Minute Workout3-4 days per week · 45 minutes total 60-Minute Workout3-4 days per week · 60 minutes total Circuit Training Workout3 days per week · 30-40 minutes per session Full Body Workout for Beginners3 days per week (example: Mon/Wed/Fri) · 45-50 minutes per session Full Body Workout for Men3 days per week (example: Mon/Wed/Fri) · 50-60 minutes per session Full Body Workout for Women3 days per week (example: Mon/Wed/Fri) · 40-50 minutes per session Morning Workout Routine3-4 days per week · 40-50 minutes (including thorough warmup)Push Pull Legs Workout3-6 days per week · 45-60 minutes per session Strength Training Twice a Week2 days per week · 50-60 minutes per session Superset Workout3-4 days per week · 35-45 minutes per session Upper Lower Split Workout4 days per week (Upper/Lower/Rest/Upper/Lower/Rest/Rest) · 50-60 minutes per session

Functional Training

Active Recovery Workout1-3 days per week (on rest days) · 20-30 minutes per session Compound Exercise Workout3 days per week · 40-50 minutes per session Exercises for Core Strength3 days per week (often added to other workouts) · 15-25 minutes per session Strength Training for Better Sleep3 days per week · 40-50 minutes per session Strength Training for Flexibility3 days per week · 45-55 minutes per session Strength Training for Stress Relief3-4 days per week · 40-50 minutes per session Training for Functional Strength3 days per week · 45-50 minutes per session

HIIT

HIIT for Beginners3 days per week with at least one rest day between sessions · 20-30 minutes per session HIIT for Fat Loss3 days per week (never consecutive days) · 20-30 minutes per session HIIT Workouts for Weight Loss3 days per week (never more than 4) · 20-30 minutes per session (including warmup and cooldown)HIIT Workouts for Women3 days per week (maximum) · 20-30 minutes per session