Free gym workout schedules, as a PDF
Three weekly plans with every exercise, set and rep. Print one, or let the Shulah app run it for you and set your weights.
3 days: full body
For beginners and anyone with three days a week. Every session trains the whole body.
Sunday, Tuesday and Thursday (any three days with a rest day between)
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 3 | 8 |
| Flat Bench Press | 3 | 8 |
| Lat Pulldown | 3 | 10 |
| Dumbbell Shoulder Press | 2 | 10 |
| Plank | 3 | 30 sec |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Romanian Deadlift | 3 | 8 |
| Incline Dumbbell Press | 3 | 10 |
| Seated Cable Row | 3 | 10 |
| Walking Lunges | 2 | 10 each leg |
| Lying Leg Raises | 3 | 12 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 12 |
| Push-ups | 3 | to near failure |
| Dumbbell Row | 3 | 10 each arm |
| Lateral Raises | 3 | 12 |
| Bicep Curls | 2 | 12 |
| Triceps Pushdown | 2 | 12 |
4 days: upper / lower
For when you have trained a few months. Each muscle twice a week.
Upper, lower, rest, upper, lower, rest, rest
Upper 1
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 4 | 6-8 |
| Barbell Row | 4 | 8 |
| Barbell Overhead Press | 3 | 8 |
| Lat Pulldown | 3 | 10 |
| Bicep Curls | 3 | 12 |
| Triceps Pushdown | 3 | 12 |
Lower 1
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 6-8 |
| Barbell Romanian Deadlift | 3 | 8 |
| Leg Curl | 3 | 12 |
| Standing Calf Raise | 4 | 12 |
| Plank | 3 | 40 sec |
Upper 2
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 10 |
| Seated Cable Row | 4 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Pull-ups | 3 | to near failure |
| Hammer Curls | 3 | 12 |
| Dumbbell Overhead Triceps Extension | 3 | 12 |
Lower 2
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 10 |
| Hip Thrust | 3 | 10 |
| Walking Lunges | 3 | 10 each leg |
| Leg Extension | 3 | 12 |
| Seated Calf Raise | 3 | 15 |
| Cable Crunch | 3 | 12 |
6 days: push / pull / legs
For experienced lifters who can train six days and sleep well. Each muscle twice a week.
Push, pull, legs, push, pull, legs, rest
Push
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 4 | 6-8 |
| Incline Dumbbell Press | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Lateral Raises | 4 | 12-15 |
| Triceps Pushdown | 3 | 12 |
| Cable Overhead Triceps Extension | 3 | 12 |
Pull
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 8-10 |
| Barbell Row | 4 | 8 |
| Seated Cable Row | 3 | 10 |
| Face Pulls | 3 | 15 |
| Bicep Curls | 3 | 12 |
| Hammer Curls | 3 | 12 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 6-8 |
| Barbell Romanian Deadlift | 3 | 8 |
| Leg Press | 3 | 12 |
| Leg Curl | 3 | 12 |
| Standing Calf Raise | 4 | 12 |
| Hanging Leg Raise | 3 | 12 |
How to use the plans
- Sets × reps Do the reps written with good form. The last two reps should feel hard but clean.
- Rest 2 to 3 minutes after the big lifts (squat, bench, rows), 60 to 90 seconds after the small ones.
- Going heavier When you reach the top of the reps in every set, add the smallest weight next time. That is progressive overload.
- Warm up first Five minutes of easy movement, then two or three light sets before your first heavy exercise.
A gym workout plan from eight questions, at the gym or at home, and every set you log sets your next weights.
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Which plan should I start with?
If you are new to the gym, start with the 3-day full body plan for at least two to three months. Move to 4 days when you recover well and want more.
How long should a session take?
About 45 to 70 minutes including rest. If it runs longer, rest a little less on the small exercises.
Can I do these plans at home?
They are written for a gym. In the Shulah app you can pick home with dumbbells or bands, or outdoors with your bodyweight, and the plan is built from what you have.
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