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Workout Routine Examples

Examples of what a training week and a single workout can look like, with sets, reps, rest and RIR for every exercise.

Weekly routine examples

2 or 3 days a week

2-day full body2 days a week Full body3 days a week 3-day push pull legs3 days a week

4 to 6 days a week

Upper lower4 days a week 5-day upper lower and push pull legs5 days a week Bro split5 days a week Push pull legs6 days a week

At home with dumbbells

2-day home dumbbell2 days a week Home dumbbell3 days a week Home upper lower4 days a week 5-day home dumbbell5 days a week Home push pull legs6 days a week

Machines only

2-day machines-only2 days a week Machines-only3 days a week Machines-only upper lower4 days a week 5-day machines-only5 days a week Machines-only push pull legs6 days a week

Single workout examples

Full body and split days

Push dayChest, shoulders and triceps Pull dayBack, rear shoulders and biceps Leg dayQuads, hamstrings, glutes and calves Upper body dayChest, back, shoulders and arms Lower body dayQuads, hamstrings, glutes and calves Full body dayEvery major muscle in one workout Full body day BEvery major muscle, with different exercises from day A

Muscle group days

Chest dayChest, with front shoulders and triceps helping Back dayLats and upper back, with biceps and rear shoulders helping Shoulder dayFront, side and rear shoulders, plus traps Arm dayBiceps and triceps Glute dayGlutes and hamstrings Core workoutAbs, obliques and the deep core muscles

At home with dumbbells

Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed Home dumbbell workout BThe whole body with dumbbells, using different exercises from workout A Home upper body dayChest, back, shoulders and arms with dumbbells Home lower body dayQuads, hamstrings, glutes and calves with dumbbells Home push dayChest, shoulders and triceps with dumbbells Home pull dayBack, rear shoulders and biceps with dumbbells Home leg dayQuads, hamstrings, glutes and calves with dumbbells

Machines only

Machine workoutThe whole body using only machines Machine workout BThe whole body on machines, with different exercises from workout A Machine upper body dayChest, back, shoulders and arms on machines Machine lower body dayQuads, hamstrings, glutes and calves on machines Machine push dayChest, shoulders and triceps on machines Machine pull dayBack, rear shoulders and biceps on machines Machine leg dayQuads, hamstrings, glutes and calves on machines

Warm-up and mobility examples

Lower body warm-upAbout 8 minutes, before leg day Upper body warm-upAbout 7 minutes, before push, pull or upper body day Full body warm-upAbout 8 minutes, before a full body workout Hip and lower back mobility routineAbout 10 minutes, for days you sit a lot Shoulder and upper back mobility routineAbout 10 minutes, for stiff shoulders and upper back

Walking and cardio examples

8-week walking planBuilding up your daily steps over 8 weeks Cardio and lifting week3 lifting days plus 150 minutes of cardio Incline walk workout30 minutes on the treadmill Beginner bike interval workoutAbout 22 minutes on a bike

Examples only, not a prescription or medical advice.