Complete workout routines with exercise guides, progression plans, and scheduling to help you reach your fitness goals.
Finding the right workout program is essential for achieving your fitness goals efficiently. Whether you're looking to build strength, increase muscle mass, or improve overall fitness, we've created comprehensive guides for some of the most effective training programs used by athletes and fitness enthusiasts worldwide.
Each of our workout programs includes detailed exercise instructions, progressive overload strategies, and flexible scheduling options to fit your lifestyle. These free training plans can be followed at home or in the gym, and all workouts can be tracked in the Gravitus app for optimal progress.
A 3-day split routine targeting specific movement patterns and muscle groups for efficient muscle growth.
A 4-day workout routine that alternates between upper and lower body training days for optimal frequency and recovery.
A complete 3-day program targeting all major muscle groups in each session for beginners and time-constrained lifters.
The classic strength-building program with 5 sets of 5 reps focused on compound movements for maximum strength gains.
Each workout routine offers unique benefits depending on your goals and schedule:
Program | Best For | Time Commitment | Equipment Needed |
---|---|---|---|
Push Pull Legs | Bodybuilding-focused trainees who want to target specific muscle groups | 3-6 days per week (flexible) | Full gym access recommended |
Upper/Lower Split | Balanced strength and hypertrophy with moderate frequency | 4 days per week | Basic gym equipment |
Full Body Workout | Beginners or those with limited training time | 3 days per week | Basic equipment, adaptable for home workouts |
5×5 Program | Pure strength gains and foundational strength building | 3 days per week | Barbell, power rack, bench |
For complete beginners, the Full Body Workout Program or the 5×5 Workout Program are ideal starting points. Both programs:
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:
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:
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:
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:
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.
Download the Gravitus app to track your workouts, monitor strength progress, and see real-time results.
Download Gravitus Workout Tracker