Gym workout programmes

Programmes for training in a gym. They run 2–6 days a week, so you can choose by how many days you really have. All of them are free to read, and you can start one in FitScore when you are ready.

• Programmes: 12
• Days a week: 2–6

• Beginner full body3 days a week · 8 weeks · Beginner · GymThree simple whole-body sessions a week with a day of rest between. Learn the basic lifts, add a little weight when every set feels solid.
• Upper / lower 4-day4 days a week · 8 weeks · Intermediate · GymTwo upper and two lower days. Each main lift is trained twice a week, one day heavier and one day with more reps.
• Push / pull / legs 6-day6 days a week · 8 weeks · Advanced · GymEach muscle group twice a week, heavier on the first pass and higher reps on the second. High frequency: only for people who recover well and can train six days.
• 5x5 strength3 days a week · 8 weeks · Intermediate · GymA classic 5x5-style plan: few lifts, five sets of five, long rests. Start lighter than you think and add weight in small steps only when all sets are clean.
• Hypertrophy 4-day split4 days a week · 8 weeks · Intermediate · GymA body-part split built around moderate loads and 8-12 reps, the range most people find easy to progress for muscle size. Add a rep or a little weight each week.
• Arms focus (gym)3 days a week · 8 weeks · Intermediate · GymA focus block: run it for 6-8 weeks. Biceps, triceps and forearms get two sessions a week (about 16 hard sets), with a lower-body day and a little chest and back work to keep the rest of you ticking over.
• Glutes and hips focus (gym)3 days a week · 8 weeks · Intermediate · GymA focus block: run it for 6-8 weeks. Glutes are trained twice a week with hip thrusts, hinges and kickbacks (about 15 hard sets), plus hamstrings, a little quad work and core so your lower body stays balanced.
• Chest focus (gym)3 days a week · 8 weeks · Intermediate · GymA focus block: run it for 6-8 weeks. Chest is trained twice a week, a heavier day and a higher-rep day (about 16 hard sets), with a back-and-legs day so pushing doesn't outgrow pulling.
• Back focus (gym)3 days a week · 8 weeks · Intermediate · GymA focus block: run it for 6-8 weeks. Rows and pulldowns hit your back twice a week from different angles (about 16 hard sets), with a legs-and-push day and a little arm and rear-shoulder work for balance.
• Legs focus (gym)3 days a week · 8 weeks · Intermediate · GymA focus block: run it for 6-8 weeks. Quads, hamstrings, glutes and calves are trained twice a week across two leg days, with a short upper-body day to keep your chest, back and shoulders ticking over.
• Full body 2-day (gym)2 days a week · 8 weeks · Beginner · GymTwo whole-body gym sessions a week built on the main barbell lifts. Enough to get clearly stronger when life is busy; leave at least two days between sessions.
• Upper / lower hypertrophy 4-day4 days a week · 8 weeks · Intermediate · GymEvery muscle trained twice a week, with roughly 10-16 hard sets a week for each major muscle group when the big compound lifts are counted, mixing free weights, machines and cables. A well-supported set-up for building muscle.

Find a programme by need

• Workout programmes for beginners
• Home workout programmes

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.