6 ready made plans and 64 exercises, split by muscle group. Not one of them needs any equipment.
A full schedule that tells you what to train on which day, and when to rest.
Four weeks of short core sessions you can finish before your tea goes cold. No equipment, no floor space beyond a mat.
A harder four weeks for anyone whose core work has stopped feeling difficult. Longer holds, higher reps and no long rests.
Builds you up to your first proper push up. Starts on your knees, ends on your toes, four weeks later.
The half of the body most people skip. Four weeks of squats, lunges and glute work that also sorts out desk related back pain.
Two weeks, ten minutes a day, whole body. The shortest honest way to find out whether you will actually stick with this.
Three weeks of short, hard sessions. Very little rest, plenty of sweat, and the highest calorie burn of anything on this site.
Tell us a few details and the AI will decide what you train on which day. A full week, matched to your level.
Build My Free PlanIf you can only manage three days a week, train your whole body each session. With four or five days, split it up - one day for the upper body (chest, arms), one for the lower body (legs, glutes), and one for abs and full body work. Keep at least one rest day in between. Muscle is built during rest, not during the workout.
Yes. It is the first thing people skip and the main reason they get hurt. Spend two to three minutes warming up - jumping jacks, arm circles. Finish with three to five minutes of stretching. It also cuts down how sore you feel the next day.
Within two weeks your sleep and energy improve. By four to six weeks your clothes start feeling looser. At three months you will see a clear change in the mirror. But all of that assumes your eating is sorted too - training alone will not get you there.
