Workout Plans: Full-Body, PPL & More (Free)

🏠 Full-Body Plan for Beginners

3×/week · at home · bodyweight only

The ideal start: the whole body three times a week, with a rest day in between. No equipment needed.

Tip: Three sets per exercise. Add a few reps each week (progressive overload).

3–6×/week · gym · advanced

The muscle-building classic: push, pull, legs. Run it as 3 days (1×/week) or 6 days (2×/week).

Bankdrücken · Schulterdrücken · Dips · Trizepsdrücken

Klimmzüge · Rudern · Bizeps-Curls

Tip: Three to four sets of 6–12 reps per exercise. Pick weights with our 1RM calculator.

4×/week · gym or home

Four sessions a week, alternating upper and lower body. A good balance of volume and recovery.

Tip: Do each session twice a week. Focus on clean form – check the linked exercises.

3–4×/week · strength + cardio

Short, intense circuits with little rest keep your heart rate up and burn plenty of calories – combined with a calorie deficit.

Tip: 40 seconds of work, 20 seconds of rest. Weight loss happens through nutrition – use the calorie calculator.

3×/week · bodyweight only

No equipment, no gym – just your bodyweight and a bit of space. Perfect for travel or busy weeks.

Tip: AMRAP: as many clean reps as possible in 30 minutes. More ideas in our exercise database.

Pumpy turns any plan into a game: the camera counts your reps, streaks keep you going.