Free workout programs

Pick a plan that fits your goal and your equipment. Every plan has a weekly schedule and exact sets and reps, and opens in ForceIndex in one tap — no sign-up needed to start.

Push Pull Legs (PPL)

The classic 6-day push/pull/legs split: chest, shoulders and triceps, then back and biceps, then legs — every muscle trained twice a week.

6 days a weekIntermediateGym

Full Body Beginner

A simple full-body bodyweight routine — no equipment needed.

3 days a weekBeginnerNo equipment

Push Day (Chest, Shoulders, Triceps)

Classic push-day split for chest, shoulders and triceps.

2 days a weekIntermediateGym

Pull Day (Back, Biceps)

Classic pull-day split for back and biceps.

2 days a weekIntermediateGym

Leg Day

Quads, hamstrings, glutes and calves in one session.

2 days a weekIntermediateGym

Home Upper Body (Dumbbells)

Upper-body session using just a pair of dumbbells.

2 days a weekBeginnerA pair of dumbbells

HIIT Fat Burn

Bodyweight cardio circuit — no equipment needed.

3 days a weekAll levelsNo equipment

Core & Abs

A focused core session — no equipment needed.

3 days a weekAll levelsNo equipment

Beginner Gym (Machines)

Machine-based full-body workout — simple and safe to learn form.

3 days a weekBeginnerGym

Calisthenics / Street Workout

Bodyweight strength using a pull-up bar and dip station.

3 days a weekIntermediatePull-up bar and dip bars

Glutes & Legs

A lower-body session with a glute-building focus.

2 days a weekAll levelsGym

Arms Day (Biceps & Triceps)

Direct arm work for biceps and triceps.

2 days a weekIntermediateGym

Kettlebell Conditioning

A full-body kettlebell circuit for strength and conditioning.

3 days a weekIntermediateOne kettlebell

Full Body Dumbbell

A complete full-body session using just a pair of dumbbells.

3 days a weekBeginnerA pair of dumbbells

Full Body Strength (5x5)

A classic barbell strength template — 5 sets of 5 on the big lifts.

3 days a weekBeginnerBarbell, rack and bench

Cardio Endurance

Steady-state and interval cardio to build endurance.

3 days a weekAll levelsJump rope

New to training? Start with a full-body plan three times a week: it hits every muscle often enough to learn the movements quickly. After a few months, a split such as Push Pull Legs lets you add more volume per muscle. Whatever you choose, stick with it for at least 8–12 weeks and log every session so you can see your progress.

Worth reading

Full body, upper/lower or body-part split: which one should you pick?Why beginners can grow without a clear calorie deficit or surplus'Muscle confusion': do you really need to constantly switch up your program