Your gym.
Your plan.
Free weight training plans for barbells, dumbbells or machines, from thirty minutes to six days.
Gym routines
Gym routines
9 programs
No programs match. Try a different search or category.
No guessing on the floor
See every exercise, set and rest time for the week before you walk in.
Open this programDAY 1 - MON
- Leg Press3×6-8 · RPE 6.5
- Machine Chest Press3×8-10 · RPE 6.5
- Machine Row3×8-10 · RPE 6.5
- Seated Leg Curl2×10-12 · RPE 7
- Machine Lateral Raise2×12-15 · RPE 7.5
- Machine Crunch2×10 · RPE 6.5
DAY 2 - THU
- Lat Pulldown3×6-8 · RPE 6.5
- Hack Squat3×8-10 · RPE 6.5
- Machine Shoulder Press2×10-12 · RPE 7
- Back Extension2×10-12 · RPE 7
- Leg Extension2×12-15 · RPE 7.5
- Standing Calf Raise2×12-15 · RPE 7.5
Use what you have
Plans for machines, dumbbells or a full gym.
Thirty-minute option
Four exercises, three days, about 30 minutes each.
First month covered
Learn your way around the gym in four weeks.
What the research says
Squat and bench press strength rose 11–19% in both groups, with no difference between them (PubMed). Source
A 2023 meta-analysis of 13 studies and 1,016 participants found no difference in muscle growth between free-weight and machine training (PubMed). Source
Free-weight squat and bench press strength rose 11–19% in both groups, with no difference between them (PubMed). Source
Guides
All guides4 min read
Beginner Gym Workout Plan: Your First 12 Weeks
A beginner gym workout plan for your first 8 to 12 weeks: full body 3 days a week, machines plus free weights, with sets, reps and progression rules.
5 min read
Dumbbell-Only Workout Plan: 3 Full-Body Days
A full-body dumbbell-only plan for the gym or home: a 3-day week with sets and reps, plus how to keep progressing when your heaviest dumbbells feel light.
5 min read
Machines vs Free Weights: Which Builds More Muscle?
Machines and free weights build similar muscle and strength. See what the research shows, when to pick each, and how to mix them in one weekly plan.
"For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM)."
American College of Sports Medicine, Progression Models in Resistance Training for Healthy Adults, 2009. Source