Workout Plans

15 structured programs across 22 categories. Every plan lists duration, estimated calories, equipment needed, and the mistakes to avoid.

15 of 15 plans

BeginnerFree

Morning Yoga Flow

A gentle flow to loosen the spine and hips — a good way to start the day or unwind after sitting.

~90 kcal

20 min 7×/week 5

BeginnerPlus

Mobility & Recovery Day

An active-recovery session to restore range of motion between hard training days.

~70 kcal

20 min 2×/week 5

BeginnerPlus

Home Bodyweight Blast

Zero-equipment routine you can run in a small space at home — perfect when you cannot get to a gym.

~220 kcal

25 min 4×/week 5

BeginnerPlus

Pilates Core Session

Controlled, low-impact core work focused on stability rather than crunching volume.

~130 kcal

25 min 3×/week 5

IntermediateFree

HIIT Fat Loss Circuit

High-intensity circuit combining strength and conditioning movements for a large calorie burn in minimal time.

~400 kcal

30 min 4×/week 5

BeginnerPlus

Senior Strength & Balance

Low-impact routine focused on the strength, balance, and mobility that support independent daily living.

~120 kcal

30 min 3×/week 5

AdvancedPlus

CrossFit MetCon

A metabolic conditioning workout mixing barbell, gymnastics, and monostructural work at high intensity.

~480 kcal

35 min 5×/week 5

IntermediatePlus

Cardio Endurance Builder

Mixed-modality conditioning to build aerobic base and work capacity.

~420 kcal

40 min 4×/week 4

IntermediatePlus

Glute & Lower Body Focus

Lower-body program with a heavy emphasis on glute development through hip-dominant movements.

~320 kcal

50 min 3×/week 5

IntermediateFree

Strength Foundations 5x5

A compound-lift-focused program built around the big barbell movements to build a strength base.

~350 kcal

60 min 4×/week 5

IntermediateFree

Upper Body Power

Upper-body hypertrophy session hitting every pressing and pulling angle in one workout.

~340 kcal

60 min 3×/week 6

IntermediatePlus

Push / Pull / Legs

A classic 6-day split separating pushing movements, pulling movements, and legs for higher training frequency.

~450 kcal

70 min 6×/week 9

AdvancedFree

Powerlifting Peaking Block

Low-rep, high-intensity block for experienced lifters preparing to test maximal strength.

~380 kcal

90 min 4×/week 5

BeginnerPlus

Teen Training Foundations

Form-first program for younger athletes, prioritising movement quality over how much weight is on the bar.

~200 kcal

35 min 3×/week 5

BeginnerFree

Beginner Full Body

A simple full-body routine covering every major muscle group, designed for people new to structured training.

~280 kcal

45 min 3×/week 5

Browse by category

Weight Loss

Higher-volume sessions that pair strength work with conditioning.

Fat Burning

Metabolic circuits designed to keep your heart rate elevated.

Muscle Gain

Hypertrophy-focused splits built around progressive overload.

Strength

Lower-rep compound work to build maximal force production.

Powerlifting

Squat, bench, and deadlift specialisation programs.

Bodybuilding

Classic body-part splits with high training volume.

CrossFit

Constantly varied functional movements at high intensity.

HIIT

Short intervals of maximum effort with brief recovery.

Cardio

Steady-state and interval conditioning for aerobic capacity.

Yoga

Flows for flexibility, balance, and mindful breathing.

Pilates

Core-centric control and stability training.

Stretching

Static and dynamic routines for flexibility and recovery.

Mobility

Joint-focused sessions to restore range of motion.

Home Workout

No-gym-required routines using bodyweight or minimal kit.

Gym Workout

Full-equipment programs for commercial gym setups.

Beginner

Simple, safe programs for your first months of training.

Intermediate

Structured progression for lifters past the beginner phase.

Advanced

High-volume, high-intensity programming for experienced athletes.

Women's Fitness

Programs commonly favoured for glute, core, and full-body strength.

Men's Fitness

Upper-body and full-body strength emphasis.

Seniors

Low-impact strength, balance, and mobility for healthy aging.

Teen Fitness

Form-first foundational training for younger athletes.