Starting points

Workout Plans That Fit Your Week

A workout plan is only useful if you can actually follow it. These plans start from your real constraints — how many days you can train, what equipment you own, and how much experience you have — and give you a preview week, a clear first session, and the reasoning behind the structure. Pick the one closest to your situation, then personalize it with the free AI generator or run one of the proven multi-week programs it points to.

PERSONALIZED TRAINING

Custom Workout Plan for Your Goals and Schedule

Build a personalized workout plan around your goal, experience, equipment, available days, and recovery capacity. Start with MyWorkoutCalendar for free.

• You know what you want to improve, but you are not sure how to organize the week.
• Your schedule changes and you need a plan that can work with two, three, four, or five training days.
• You want clear exercises, sets, reps, rest periods, and progression targets instead of another list of movements.

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BEGINNER PROGRAM

3-Day Full-Body Workout Plan for Busy Beginners

Follow a practical 3-day full-body workout plan with simple progression, recovery days, and a calendar structure for your first training block.

• You are beginning strength training and want a repeatable structure rather than random workouts.
• You can protect three non-consecutive training days most weeks.
• You want to learn foundational movements while keeping sessions efficient.

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HOME TRAINING

Home Dumbbell Workout Plan for Building Strength

Build a structured home dumbbell workout plan with full-body sessions, progression options, and a four-week calendar for limited equipment.

• You train at home with dumbbells and limited space.
• You want a plan that can progress even when the weights cannot increase every week.
• You prefer a clear weekly schedule over collecting random exercise videos.

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Train 2-3 days a week?

Start with the 3-day full-body plan. Every muscle gets trained each session, so missing a day costs you far less than it would on a body-part split.

3-day full-body plan

Only have dumbbells at home?

The home dumbbell plan is built entirely around adjustable dumbbells and a bench or floor — no rack, no cables, no substitutions to figure out.

Home dumbbell plan

Want it built around you?

Describe your goal, schedule, and equipment and the AI generator writes a plan in about a minute. Three free generations a week, no account needed.

Custom workout plan

Proven multi-week programs

When you want a full progression instead of a starting point.

All programs →

Push Pull Legs

The classic Push Pull Legs split performed twice per week for maximum muscle growth. Each muscle group is trained twice weekly with a mix of compound and isolation movements.

6x/week · 12 weeks · intermediate

5/3/1 Wendler

Jim Wendler's proven 5/3/1 system built around four core barbell lifts with slow, steady progression. One of the most respected strength programs ever created.

4x/week · 16 weeks · intermediate

Arnold Split

The legendary training split used by Arnold Schwarzenegger during his competitive bodybuilding career. High volume, high frequency, and designed for maximum muscle growth.

6x/week · 8 weeks · advanced

PHUL (Power Hypertrophy Upper Lower)

A four-day upper/lower split that combines heavy power days with higher-rep hypertrophy days for the best of both worlds: strength and size.

4x/week · 12 weeks · intermediate

Full Body 3-Day

The perfect beginner program. Three full-body sessions per week using fundamental compound movements with simple linear progression.

3x/week · 8 weeks · beginner

Upper/Lower Split

A balanced four-day split that trains the upper and lower body twice per week. An excellent intermediate program that balances volume, frequency, and recovery.

4x/week · 10 weeks · intermediate