If you have been searching for free workout plans that actually tell you what to do each day, you are in the right place. Below you will find complete routines for beginners, home training, the gym, and weight loss, with every exercise, set, and rep count spelled out so you can start today.
At LoadMuscle we publish 80+ structured workout routines you can follow for free, and our Free Workout Planner builds a custom plan around your goals, equipment, and schedule in seconds. Everything on this page is free, no account required.
Where to Find Free Workout Plans
The internet is full of workout advice, but most of it is vague or locked behind a paywall. Here are the most reliable places to find free plans that are actually worth following:
- LoadMuscle Workout Library -- Browse 80+ free workout routines organized by goal. Categories include home workouts, strength programs, weight loss plans, HIIT, yoga, and more. Every routine lists the exercises, sets, reps, and rest periods.
- LoadMuscle Free Workout Planner -- The Free Workout Planner generates a custom routine based on your available days, equipment, and training goal. It is the fastest way to get a plan tailored to you without paying anything.
- LoadMuscle Exercise Library -- Our exercise database contains thousands of exercises with instructions and videos. Use it to swap movements in any plan below.
- LoadMuscle App -- The LoadMuscle app gives you built-in tracking, exercise videos, and week-by-week progression for every routine in our library. Check out our best workout app 2026 review for a comparison of free options.
The plans below are pulled directly from our library so you can see the full details right here without clicking away.
Free Workout Plans for Beginners
A 3-day full body routine is the best starting point for most beginners. You train every major muscle group each session, rest a day between workouts, and build strength fast because you practice the key movements three times per week.
For a deeper breakdown of the full body approach, read our full body workout plan guide.
3-Day Beginner Full Body Plan
Schedule: Monday / Wednesday / Friday (or any 3 non-consecutive days)
Day 1 -- Full Body A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 8-10 | 90s |
| Dumbbell Bench Press | 3 | 8-10 | 90s |
| Barbell Row | 3 | 8-10 | 90s |
| Dumbbell Shoulder Press | 2 | 10-12 | 60s |
| Plank | 3 | 30-45s | 45s |
Day 2 -- Full Body B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 | 8-10 | 90s |
| Incline Dumbbell Press | 3 | 10-12 | 90s |
| Lat Pulldown | 3 | 10-12 | 90s |
| Lateral Raise | 2 | 12-15 | 60s |
| Cable Crunch | 3 | 12-15 | 45s |
Day 3 -- Full Body C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 | 10-12 | 90s |
| Dumbbell Row | 3 | 10-12 | 90s |
| Chest Fly (Cable or Dumbbell) | 3 | 12-15 | 60s |
| Face Pull | 2 | 15 | 60s |
| Dead Bug | 3 | 10/side | 45s |
Progression: When you can complete the top of the rep range on all sets, increase the weight by the smallest increment available. Aim to add reps or weight every 1-2 weeks.
Browse more beginner-friendly options in our Strength programs section, including Strength 101, Upper/Lower Split, and Push-Pull-Legs.
Free Home Workout Plan (No Equipment)
No gym membership? No dumbbells? No problem. This bodyweight plan builds real strength and burns serious calories using nothing but your body and some floor space.
For 15 more bodyweight exercises you can do anywhere, read our home workout guide.
3-Day Bodyweight Plan
Schedule: 3 days per week with at least one rest day between sessions.
Day 1 -- Push and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups | 3 | 10-15 | 60s |
| Pike Push-Ups | 3 | 8-12 | 60s |
| Diamond Push-Ups | 2 | 8-12 | 60s |
| Plank | 3 | 30-45s | 45s |
| Mountain Climbers | 3 | 20 total | 45s |
Day 2 -- Pull and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Inverted Rows (table or bar) | 3 | 8-12 | 60s |
| Superman Hold | 3 | 20s | 45s |
| Doorway Curls (towel) | 2 | 10-12 | 60s |
| Dead Bug | 3 | 10/side | 45s |
| Lying Leg Raise | 3 | 10-15 | 45s |
Day 3 -- Legs and Glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat | 3 | 15-20 | 60s |
| Reverse Lunge | 3 | 10/leg | 60s |
| Glute Bridge | 3 | 15 | 45s |
| Single-Leg Calf Raise | 3 | 12/leg | 45s |
| Wall Sit | 3 | 30-45s | 45s |
Progression: Add reps each week. When exercises become too easy, slow down the tempo (3 seconds down, 1 second up) or switch to harder variations like archer push-ups and Bulgarian split squats.
Find more bodyweight routines in our Home Workouts section.
Free Gym Workout Plan
If you have access to a gym with barbells, dumbbells, cables, and machines, a 4-day upper/lower split gives you more volume per muscle group while still keeping sessions under 60 minutes.
4-Day Upper/Lower Split
Schedule: Mon (Upper) / Tue (Lower) / Thu (Upper) / Fri (Lower)
Day 1 -- Upper A (Strength Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 5-6 | 2-3min |
| Barbell Row | 4 | 5-6 | 2-3min |
| Dumbbell Shoulder Press | 3 | 8-10 | 90s |
| Cable Row | 3 | 10-12 | 60s |
| Dumbbell Curl | 2 | 10-12 | 60s |
| Tricep Pushdown | 2 | 10-12 | 60s |
Day 2 -- Lower A (Strength Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 5-6 | 2-3min |
| Romanian Deadlift | 3 | 8-10 | 90s |
| Leg Press | 3 | 10-12 | 90s |
| Leg Curl | 3 | 10-12 | 60s |
| Standing Calf Raise | 3 | 12-15 | 60s |
Day 3 -- Upper B (Volume Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 3 | 10-12 | 90s |
| Lat Pulldown | 3 | 10-12 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Face Pull | 3 | 15 | 60s |
| Lateral Raise | 3 | 12-15 | 60s |
| Hammer Curl | 2 | 10-12 | 60s |
Day 4 -- Lower B (Volume Focus)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat or Goblet Squat | 3 | 10-12 | 90s |
| Hip Thrust | 3 | 10-12 | 90s |
| Walking Lunge | 3 | 10/leg | 60s |
| Leg Extension | 3 | 12-15 | 60s |
| Seated Calf Raise | 3 | 15-20 | 60s |
Progression: On strength days, add weight when you complete all sets at the top of the rep range. On volume days, focus on controlled tempo and adding reps before adding weight.
Explore more gym programs in our Strength and Weight Loss categories.
Free Workout Plan for Weight Loss
Fat loss comes from a calorie deficit, but the right training plan helps you hold onto muscle while you lose weight. This 3-day plan pairs full-body strength training with short conditioning finishers to maximize calorie burn.
For a more detailed cutting phase approach, see our cutting workout plan guide.
3-Day Fat Loss Plan
Schedule: Monday / Wednesday / Friday. Add 20-30 minutes of walking on rest days.
Day 1 -- Strength + Conditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 12-15 | 60s |
| Dumbbell Bench Press | 3 | 10-12 | 60s |
| Dumbbell Row | 3 | 10-12 | 60s |
| Dumbbell Reverse Lunge | 3 | 10/leg | 60s |
| Finisher: Kettlebell Swings | 3 | 15 | 45s |
Day 2 -- Strength + Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 | 10-12 | 60s |
| Incline Dumbbell Press | 3 | 10-12 | 60s |
| Lat Pulldown | 3 | 10-12 | 60s |
| Shoulder Press | 3 | 10-12 | 60s |
| Finisher: Plank Circuit (front, side, side) | 3 | 20s each | 30s |
Day 3 -- Full Body + Cardio Finisher
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3 | 12-15 | 60s |
| Cable Row | 3 | 10-12 | 60s |
| Chest Fly | 3 | 12-15 | 60s |
| Face Pull | 2 | 15 | 60s |
| Finisher: 10-min Incline Treadmill Walk (10-15% incline, 3.5-4 mph) | 1 | 10 min | -- |
Key point: Do not slash your calories too aggressively. A 300-500 calorie deficit is enough. Keep your protein at roughly 0.8-1g per pound of bodyweight to protect your muscle while losing fat.
Browse more fat loss routines in our Weight Loss plans section.
How to Choose the Right Workout Plan
With all of these options, picking the right plan comes down to three honest questions:
1. What is your main goal right now?
- Build muscle and strength -- Start with the 3-Day Beginner Full Body or the 4-Day Upper/Lower Split.
- Lose fat -- Start with the 3-Day Fat Loss Plan and pair it with a modest calorie deficit.
- Get fit at home -- Start with the 3-Day Bodyweight Plan.
2. How many days per week can you realistically train?
- 2-3 days -- Full body plans are your best fit because you hit every muscle group each session.
- 4 days -- An upper/lower split gives you more volume per muscle without longer sessions.
- 5+ days -- Only if your sleep and recovery are solid. Most beginners do better with 3-4.
3. What equipment do you have?
- Full gym -- Any plan on this page works, plus the full workout routines library.
- Dumbbells at home -- Modify the gym plans by using dumbbells for all movements.
- No equipment -- The bodyweight plan above or our home workouts section.
The most effective plan is the one you will actually follow consistently for 6-8 weeks. Pick the plan that fits your life, not the one that looks the most impressive.
How to Use a Free Workout Planner
If none of the plans above are a perfect match, our Free Workout Planner generates a custom routine in under a minute. Here is how it works:
- Select your goal -- muscle gain, fat loss, general fitness, or sport-specific training.
- Choose your available days -- the planner adjusts volume and split type to match your schedule.
- Pick your equipment -- full gym, dumbbells only, bodyweight only, or a mix.
- Get your plan -- the planner outputs a complete weekly routine with exercises, sets, reps, and rest periods.
You can regenerate the plan as many times as you want and adjust the inputs until the output matches what you are looking for. Once you find a plan you like, download the LoadMuscle app to follow it with built-in tracking and exercise videos.
You can also browse our exercise library to learn proper form for any movement in your plan.
FAQ
Where can I find free workout plans?
The best place to find free workout plans is the LoadMuscle workout routines library, which has 80+ plans organized by goal including home workouts, strength programs, and weight loss plans. You can also use the Free Workout Planner to generate a custom plan based on your goals and equipment. This page also includes complete beginner, home, gym, and weight loss plans with full exercise details.
What is the best free workout plan for beginners?
A 3-day full body routine is the best starting point for most beginners. It trains every major muscle group three times per week, gives you enough rest between sessions, and teaches you the fundamental movement patterns. The 3-Day Beginner Full Body Plan on this page is a solid option. If you prefer to train at home, the 3-Day Bodyweight Plan above works with zero equipment.
Can I build muscle with a free workout plan?
Yes. Your muscles respond to tension, volume, and progressive overload, not the price tag on your program. A well-structured free plan that uses compound movements and gradually increases the weight or reps will build muscle just as effectively as an expensive program. The key is consistency and progressive overload over weeks and months.
How many days a week should a beginner work out?
Three to four days per week is ideal for most beginners. That gives you enough frequency to build the habit and see progress without running yourself into the ground. Two days works if your schedule is tight. Five or more days is fine only if your sleep and recovery are solid. Start on the lower end and add days as your body adapts.
Do I need equipment to follow a free workout plan?
No. The bodyweight plan on this page requires zero equipment and can be done in a small space at home. That said, having a set of dumbbells or resistance bands expands your options significantly. If you have no equipment at all, check our home workouts section and our bodyweight exercise guide for more options.
How long should I follow one plan before switching?
Stick with the same plan for at least 6-8 weeks before making changes. That gives your body time to adapt and you time to see real progress. Switching plans every week or two is one of the most common beginner mistakes because you never stay long enough to actually get stronger at the movements.
Start Your Free Workout Plan Today
You now have complete workout plans for every situation: beginner, home, gym, and weight loss. Each one includes the exercises, sets, reps, and rest periods so you can walk into your next session and know exactly what to do.
Pick one plan that matches your goal and schedule, commit to it for 6-8 weeks, and track your progress along the way.
- Use the Free Workout Planner to generate a custom plan tailored to your goals.
- Browse all 80+ workout routines to find more options as you progress.
- Download the LoadMuscle app for built-in tracking, exercise videos, and weekly progression.
