Routines
Free workout routines & training splits
Complete weekly plans with exact exercises, sets and reps — no signup, no PDF wall. Every exercise links to a full how-to page with a demonstration. Pick the split that fits your week, or let SSS Workout Assistant build and track a personalized version for free.
3-Day Full Body
A free 3-day full body workout plan for the gym: three alternating sessions built around squats, presses, rows and deadlifts, with exact sets, reps and rest days.
View the plan →Push / Pull / Legs
A free push pull legs (PPL) routine: push, pull and leg days with exact exercises, sets and reps. Run it 3 days a week, or doubled as the classic 6-day PPL split.
View the plan →4-Day Upper / Lower
A free 4-day upper/lower workout split: two upper-body and two lower-body days per week with exact exercises, sets and reps — strength-biased early in the week, volume later.
View the plan →5-Day Split
A free 5-day workout split combining push, pull and leg days with an upper and lower day — every muscle trained twice a week, with exact exercises, sets and reps.
View the plan →6-Day PPL
The classic 6-day push pull legs split, free: two different push, pull and leg days per week with exact exercises, sets and reps, plus how to survive the volume.
View the plan →Dumbbell Only
A free dumbbell-only workout plan: three full-body sessions a week using nothing but a pair of dumbbells — exact exercises, sets and reps for home or hotel training.
View the plan →Home, No Equipment
A free no-equipment home workout plan: three bodyweight sessions per week covering legs, push, pull and core — exact exercises, sets and reps, plus how to keep progressing.
View the plan →2-Day Full Body
A free 2-day full body workout plan: two efficient gym sessions a week built on big compound lifts — the minimum effective dose for building strength and muscle.
View the plan →How to choose a training split
Start from the number of days you can honestly train — not the number you wish you could. Two or three days: pick a full-body plan. Four days: upper/lower. Five or six: a push/pull/legs-based split. Training at home decides your equipment column: the dumbbell-only and no-equipment plans cover every muscle without a gym. Whatever you choose, the split matters far less than showing up and adding a little weight or a few reps over time.
Want it personalized — and tracked?
SSS Workout Assistant builds a weekly routine around your goal, schedule and equipment, then tracks every set and reminds you to show up. Free, forever.
Build my free routine