Free Workout Plans
5 Day - Upper Body Focused
- Number of Days
- 5
- Required Experience
- Beginner/Intermediate
- Split Type
- Upper, Lower, Upper, Lower, Upper
- Plan Focus
- This split focuses on Bench, Squat and Deadlift specialization, along with hypertrophy of the most aesthetic muscles
- Description
- Get the best of both worlds with this innovative workout plan! Designed for both beginner and intermediate lifters, this plan combines the strength-building benefits of powerlifting with the muscle-building focus of bodybuilding. Using linear progression for compound lifts, this plan is perfect for those looking to see steady progress in their strength. The exciting addition of supersets and dropsets make each workout enjoyable, while the use of three different rep schemes ensures you are getting a balanced mix of volume and intensity. With our advanced rating system, this plan also tailors the volume for each exercise to optimize muscle growth. No more cookie-cutter workout routines- this plan takes into account individual differences in muscle recovery, adjusting the number of sets for maximum results. Get ready to see gains in both strength and muscle mass!
- Download Link
- Five Day Powerbuilding Routine
4 Day - Full Body
- Number of Days
- 4
- Required Experience
- Beginner/Intermediate
- Split Type
- Upper, Lower, Upper, Lower
- Plan Focus
- The plan is perfect for people who want to build their squat, deadlift and bench, while building lots of muscle mass. This plan is more focused on muscle than strength, but don't underestimate the strength gains!
- Description
- This four-day plan is ideal for individuals with busy schedules. It incorporates the three primary lifts and places a significant emphasis on recovery. The plan strikes a perfect balance between increasing strength and promoting muscle growth. Notably, the plan does not include supersets or drop sets, making it less complicated and more straightforward. It would be unwise to underestimate this plan; despite the relatively low number of sets, it is critical to train with maximum intensity and focus. If executed correctly, these four days of training will lead to noticeable gains in both muscle size and strength. The plan places a strong emphasis on developing aesthetically pleasing muscles such as the V-taper: wide shoulders, and back. If you don't feel exhausted at the conclusion of each workout, you're not pushing yourself hard enough.
- Download Link
- Four Day Full Body Routine