Free workout programmes
22 ready-made programmes for the gym, dumbbells at home or no equipment at all. Read them here and start one free in FitScore when you are ready.
- Beginner full body3 days a week · 8 weeks · Beginner · Gym
- Upper / lower 4-day4 days a week · 8 weeks · Intermediate · Gym
- Push / pull / legs 6-day6 days a week · 8 weeks · Advanced · Gym
- 5x5 strength3 days a week · 8 weeks · Intermediate · Gym
- Home dumbbell conditioning3 days a week · 6 weeks · Beginner · Dumbbells
- Bodyweight, no equipment3 days a week · 6 weeks · Beginner · No equipment
- Glutes & legs focus3 days a week · 8 weeks · Intermediate · Dumbbells
- Hypertrophy 4-day split4 days a week · 8 weeks · Intermediate · Gym
- Busy week: 2 days2 days a week · 6 weeks · Beginner · Dumbbells
- Gentle return to training3 days a week · 4 weeks · Beginner · No equipment
- Arms focus (gym)3 days a week · 8 weeks · Intermediate · Gym
- Arms focus (home, dumbbells)3 days a week · 8 weeks · Beginner · Dumbbells
- Glutes and hips focus (gym)3 days a week · 8 weeks · Intermediate · Gym
- Chest focus (gym)3 days a week · 8 weeks · Intermediate · Gym
- Chest focus (home, dumbbells)3 days a week · 8 weeks · Beginner · Dumbbells
- Back focus (gym)3 days a week · 8 weeks · Intermediate · Gym
- Back focus (home, dumbbells)3 days a week · 8 weeks · Beginner · Dumbbells
- Legs focus (gym)3 days a week · 8 weeks · Intermediate · Gym
- Legs focus (home, dumbbells)3 days a week · 8 weeks · Beginner · Dumbbells
- Full body 2-day (gym)2 days a week · 8 weeks · Beginner · Gym
- Upper / lower hypertrophy 4-day4 days a week · 8 weeks · Intermediate · Gym
- Run-walk and strength starter3 days a week · 8 weeks · Beginner · No equipment
Start this programme in FitScore
Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.
Free to start – no card needed.