Workout Programs: Free Training Plans for Strength & Muscle

For complete beginners, the Full Body Workout Program or the 5×5 Workout Program are ideal starting points. Both programs:

• Focus on fundamental compound movements that build a solid strength foundation
• Have straightforward structures that are easy to follow
• Require just 3 workouts per week, allowing adequate recovery
• Emphasize progressive overload, teaching you to track your progress

The Full Body program offers more exercise variety, while the 5×5 is laser-focused on strength development with fewer movements to master. Either is an excellent choice for those new to structured resistance training.

Consider switching workout programs when:

• Progress has stalled: You've hit a plateau and are no longer seeing improvements despite proper nutrition and recovery
• You're bored: Motivation has decreased due to program monotony
• Your goals have changed: Your fitness objectives have shifted (e.g., from strength to hypertrophy)
• You've completed a program cycle: Most programs are designed to run for 8-12 weeks before adjustment

For optimal long-term progress, plan periodic program changes every 2-4 months while maintaining the core principles of progressive overload, adequate volume, and recovery.

Yes, you can combine elements from different programs, but do so thoughtfully to maintain program coherence and avoid overtraining. Here are some guidelines:

• Maintain the core structure of one primary program as your foundation
• Ensure total weekly volume remains manageable (don't simply add exercises without removing others)
• Keep frequency per muscle group in the 2-3 times per week range for most lifters
• Preserve the progressive overload method from your chosen base program

For example, you might use the Upper/Lower split structure but incorporate the 5×5 rep scheme for your main compound lifts, followed by higher-rep accessories from the PPL program.

Nutrition is crucial when following any workout program—it can determine 50-80% of your results. Key nutritional considerations include:

• Calories: Eat in a slight surplus (200-300 calories above maintenance) for muscle growth, or a moderate deficit (300-500 calories below maintenance) for fat loss while maintaining muscle
• Protein: Consume 1.6-2.2g per kg of bodyweight (0.7-1g per pound) daily to support muscle repair and growth
• Meal Timing: Eat a balanced meal containing protein and carbohydrates 1-2 hours before and after training
• Hydration: Drink plenty of water (3-4 liters daily) to support recovery and performance

The best workout program cannot overcome poor nutrition. For specific guidance tailored to your goals, check our Macro Calculator.

Effective progress tracking is essential for long-term success with any workout program. The most effective metrics to track include:

• Strength Progress: Record weights, reps, and sets for each exercise to ensure progressive overload
• Body Measurements: Take monthly measurements of chest, waist, hips, arms, and thighs
• Body Composition: Track body weight and body fat percentage (if available) weekly
• Recovery Markers: Note sleep quality, energy levels, and soreness
• Workout Performance: Track workout duration, perceived exertion, and any exercise technique improvements

The Gravitus app makes tracking your workouts simple and provides progression analytics to visualize your improvement over time. Consistent tracking is one of the most powerful tools for ensuring continued progress.