Workout plans

Home workouts

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

15 plans

Garage Gym Upper / LowerA rack, a bar, a bench and a pair of dumbbells — no machines, no cables. An intermediate upper/lower split that gets everything the gym plans get out of the kit most home lifters actually own.4 daysMuscle buildingIntermediateFull gym45 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 Dumbbell Full BodyOne pair of adjustable dumbbells and a bench, three times a week. No rack, no machines, nothing to queue for.3 daysMuscle buildingBeginnerDumbbells only45 min
4-Day Dumbbell Upper / LowerAn upper/lower split run entirely on dumbbells — the most training a home gym of two dumbbells and a bench can hold.4 daysMuscle buildingIntermediateDumbbells only45 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
4-Day CalisthenicsAn upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.4 daysMuscle buildingIntermediateBodyweight only40 min
3-Day Conditioning CircuitThree circuits a week with almost no kit: short rests, big movements, the heart rate up for the whole session.3 daysFat lossBeginnerHome kit25 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
Home GlutesThree 30-minute glute sessions with a loop band and a long band, a floor and a chair. Bridges and thrusts for the big glute muscle, hinges for the glutes and hamstrings together, and abduction work for the side of the hip that gives it shape and keeps the knees healthy.3 daysMuscle buildingBeginnerHome kit30 min