How the Routine Finder works
Every combination of training days and equipment has its own weekly routine example, so the one you see uses the days and the equipment you picked. We use how long you've been lifting to choose between two options on 3 and 5 gym days, add a line about sets and effort, and sometimes suggest a second option worth a look.
| Days | Full gym | Machines | Dumbbells |
|---|---|---|---|
| 2 | 2-day full body | 2-day machines-only | 2-day home dumbbell |
| 3 | Full body, or 3-day push pull legs with a year or more of lifting | Machines-only | Home dumbbell |
| 4 | Upper lower | Machines-only upper lower | Home upper lower |
| 5 | 5-day upper lower and push pull legs, or Bro split with a year or more of lifting | 5-day machines-only | 5-day home dumbbell |
| 6 | Push pull legs | Machines-only push pull legs | Home push pull legs |
For help with the number of days, see How many days a week to work out?, and for how the splits compare, see Push pull legs vs upper lower vs full body.
See every routine example
The finder shows the one or two examples closest to your answers. Our Workout Routine Examples page has all of them: 17 weekly routines, 27 single workouts, 5 warm-up and mobility routines, and 4 walking and cardio examples.
