Workout Templates
Grab-and-Go Programs
These templates are ready to use. Pick one that fits your situation and start today.
Template 1: Beginner Full Body (3 days)
Best for: Complete beginners, returning after a long break
Schedule: Monday, Wednesday, Friday (or any 3 non-consecutive days)
Each Session
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3 × 10-12 | 90 sec |
| Dumbbell Romanian Deadlift | 3 × 10-12 | 90 sec |
| Dumbbell Bench Press | 3 × 10-12 | 90 sec |
| Dumbbell Row | 3 × 10-12 each | 90 sec |
| Plank | 3 × 20-30 sec | 60 sec |
Progression: When you can complete all sets and reps, increase weight slightly next session.
Duration: 30-40 minutes
Template 2: Intermediate Upper/Lower (4 days)
Best for: Intermediate lifters wanting balanced development
Schedule: Mon, Tue, Thu, Fri
Upper A (Monday)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press | 4 × 6-8 | 2-3 min |
| Barbell Row | 4 × 6-8 | 2 min |
| Overhead Press | 3 × 8-10 | 90 sec |
| Lat Pulldown | 3 × 10-12 | 90 sec |
| Dumbbell Curl | 2 × 12-15 | 60 sec |
| Tricep Pushdown | 2 × 12-15 | 60 sec |
Lower A (Tuesday)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat | 4 × 6-8 | 3 min |
| Romanian Deadlift | 3 × 8-10 | 2 min |
| Leg Press | 3 × 10-12 | 90 sec |
| Leg Curl | 3 × 10-12 | 90 sec |
| Standing Calf Raise | 4 × 12-15 | 60 sec |
| Hanging Leg Raise | 3 × 10-15 | 60 sec |
Upper B (Thursday)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press | 4 × 6-8 | 2-3 min |
| Weighted Pull-up or Lat Pulldown | 4 × 6-8 | 2 min |
| Incline Dumbbell Press | 3 × 8-10 | 90 sec |
| Cable Row | 3 × 10-12 | 90 sec |
| Lateral Raise | 3 × 12-15 | 60 sec |
| Face Pull | 3 × 15-20 | 60 sec |
Lower B (Friday)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 4 × 5-6 | 3 min |
| Front Squat or Leg Press | 3 × 8-10 | 2 min |
| Walking Lunge | 3 × 10 each | 90 sec |
| Leg Curl | 3 × 10-12 | 90 sec |
| Seated Calf Raise | 4 × 15-20 | 60 sec |
| Ab Wheel or Plank | 3 × 10-15 | 60 sec |
Duration: 45-60 minutes per session
Template 3: Minimalist Strength (3 days)
Best for: Busy people who want strength with minimal time
Schedule: 3 non-consecutive days
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat | 4 × 5 | 3 min |
| Bench Press | 4 × 5 | 3 min |
| Barbell Row | 4 × 5 | 3 min |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift | 4 × 5 | 3 min |
| Overhead Press | 4 × 5 | 3 min |
| Weighted Chin-up | 4 × 5 | 3 min |
Alternate A-B-A, B-A-B each week
Progression: Add 5 lbs to lower body, 2.5 lbs to upper body when you complete all sets.
Duration: 30-40 minutes
Template 4: Home Workout — No Equipment (3-4 days)
Best for: Home training without equipment
Full Body Session
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (bodyweight) | 3 × 15-20 | 60 sec |
| Push-up (or incline) | 3 × max | 60 sec |
| Reverse Lunge | 3 × 12 each | 60 sec |
| Inverted Row (under table) | 3 × max | 60 sec |
| Glute Bridge | 3 × 15-20 | 60 sec |
| Pike Push-up | 3 × 8-12 | 60 sec |
| Plank | 3 × 30-45 sec | 60 sec |
Progression:
- Add reps until 20+
- Slow tempo (3-1-3)
- Progress to harder variations (single leg, decline, etc.)
Duration: 25-35 minutes
Template 5: Quick Workout — 20 Minutes
Best for: Time-crunched days
Format: Circuit — do all exercises back to back, rest 60-90 seconds, repeat 3-4 rounds
| Exercise | Reps |
|---|---|
| Goblet Squat | 10 |
| Push-up | 10 |
| Dumbbell Row | 10 each |
| Reverse Lunge | 10 each |
| Plank | 30 sec |
Duration: 20 minutes
Template 6: Cardio + Strength Combo (3 days)
Best for: General fitness, fat loss
Each Session
Strength (20 min):
| Exercise | Sets × Reps |
|---|---|
| Squat variation | 3 × 10 |
| Push variation | 3 × 10 |
| Hinge variation | 3 × 10 |
| Pull variation | 3 × 10 |
Cardio (15-20 min):
- Option A: 20 min steady state (jog, bike, row)
- Option B: 15 min intervals (30 sec hard, 60 sec easy)
Duration: 40-45 minutes
Template 7: 50+ Fitness (3 days)
Best for: Older adults prioritizing health and function
Each Session
Warm-up (5 min):
- Light cardio (walking, cycling)
- Joint circles
- Dynamic stretching
Strength (25 min):
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat or Leg Press | 3 × 10-12 | 90 sec |
| Machine Chest Press | 3 × 10-12 | 90 sec |
| Seated Row | 3 × 10-12 | 90 sec |
| Step-up or Leg Extension | 2 × 12-15 | 60 sec |
| Face Pull | 2 × 15 | 60 sec |
| Plank or Dead Bug | 2 × 20-30 sec | 60 sec |
Balance (5 min):
- Single leg stands
- Heel-to-toe walking
Cool-down (5 min):
- Light stretching
Duration: 40-45 minutes
Cardio Templates
HIIT Session (20 min)
- 3 min warm-up (light jog/bike)
- 8 rounds: 30 sec hard / 60 sec easy
- 5 min cool-down
Zone 2 Session (30-45 min)
- Conversational pace
- Heart rate 60-70% of max
- Walking, jogging, cycling, swimming
Interval Session (30 min)
- 5 min warm-up
- 5 × (3 min moderate hard / 2 min easy)
- 5 min cool-down
Mobility Template (15 min)
| Exercise | Duration |
|---|---|
| Cat-Cow | 1 min |
| Hip Flexor Stretch | 1 min each |
| 90/90 Hip Stretch | 1 min each |
| Thoracic Rotations | 1 min each |
| Deep Squat Hold | 1-2 min |
| World's Greatest Stretch | 5 each side |
| Child's Pose | 1 min |
AI Prompt: Customize These Templates
Help me customize this workout template for my needs.
Template I'm using: [Which template]
My situation: [Goals, constraints, equipment]
Changes needed: [What doesn't work for you]
Modify the template while maintaining its effectiveness.
Pick one. Start today. Adjust as you learn.