Workout plans

General fitness

The splits people actually run, written out session by session: which exercises, how many sets, what rep range, how long to rest. Pick one and Vytal turns it into your routines.

← All 43 plans

17 plans

3-Day Full BodyThe whole body three times a week, built on the squat, the bench and the deadlift. The plan most people should start on.3 daysGeneral fitnessBeginnerFull gym45 min
2-Day Full BodyTwo sessions a week that still cover everything — for a week that genuinely has no third.2 daysGeneral fitnessBeginnerFull gym40 min
Beginner Gym PlanA first month in the gym: machines and dumbbells, light technique work, nothing you need a spotter for.3 daysGeneral fitnessBeginnerFull gym40 min
Return to TrainingThree weeks to come back after illness, travel or a long break without paying for it: the main lifts at half of what you used to do, climbing back to eighty. Also the deload the other plans keep asking for.3 daysGeneral fitnessBeginnerFull gym35 min
Beginner Upper / LowerFour short sessions on machines and dumbbells for someone who has done a month of full body and wants a fourth day — the step before the intermediate upper/lower.4 daysGeneral fitnessBeginnerFull gym35 min
2-Day Dumbbell Full BodyTwo sessions a week with a pair of dumbbells and the floor — a bench helps but is not required. For a week that has no third day and no gym in it.2 daysGeneral fitnessBeginnerDumbbells only40 min
3-Day KettlebellOne or two kettlebells and a floor, three times a week: squats, presses, rows, swings and carries. The most complete training a single bell can hold.3 daysGeneral fitnessIntermediateHome kit45 min
Band Travel PlanA set of resistance bands, a door and a hotel-room floor. Three sessions that keep every pattern in the week while you are away from your kit.3 daysGeneral fitnessBeginnerHome kit30 min
3-Day Home BodyweightNo equipment beyond a floor and something to pull on. Three sessions a week that still cover every movement.3 daysGeneral fitnessBeginnerBodyweight only40 min
30-Minute Full BodyPaired exercises and short rests, three times a week. In and out in half an hour without skipping anything that matters.3 daysGeneral fitnessIntermediateFull gym25 min
Masters Strength (50+)Full body three times a week for lifters past fifty: the same movements as everyone else, with a longer warm-up, moderate reps, single-leg and balance work, and a progression that adds weight every second week instead of every session.3 daysGeneral fitnessBeginnerFull gym40 min
Mobility & RecoveryThree twenty-minute sessions of stretching and easy movement to run beside any other plan — on rest days, or after a session. Nothing to lift, nothing to log but time.3 daysGeneral fitnessBeginnerBodyweight only20 min
Kettlebell FundamentalsOne kettlebell, three times a week, for someone who has never trained with one: the deadlifts, squats, presses and rows that every kettlebell movement is built from, with the swing taught last.3 daysGeneral fitnessBeginnerHome kit35 min
FlexibilityThree half-hour sessions of long, patient stretching with a measurable goal: palms to the floor, a full-depth squat, arms straight overhead. Slower and deeper than the mobility plan — this one is for changing range, not maintaining it.3 daysGeneral fitnessBeginnerHome kit25 min
Suspension TrainerThree full-body sessions on a suspension trainer (TRX or similar) hung from a door, beam or tree. Every movement loads the whole body against gravity, so the core works in every set; the leverage of each exercise is the weight you add.3 daysGeneral fitnessIntermediateBodyweight only35 min
Shoulder HealthTwo 25-minute sessions a week for the rotator cuff, the muscles that move the shoulder blade, and the tight chest and lats that pull the shoulder forward. Add it to any lifting plan, or run it on its own after a shoulder that has been complaining.2 daysGeneral fitnessBeginnerHome kit25 min
Zone 2 Cardio BaseThree easy 45-minute aerobic sessions a week on low-impact machines and on foot: bike, rower, rucking, incline walking. The pace is conversational throughout — the plan that builds the engine under everything else, without the joint load of running.3 daysGeneral fitnessBeginnerFull gym45 min