Workout Plans

Free Workout Plans

Free Workout Plans

Whether you are looking for weight loss, strength gains, more muscle mass, or simply to switch things up, one of these free workout plans can help you reach your goal. These workout programs range from at home bodyweight exercises up to advanced training techniques that require specialized gym equipment.

Free workout plans for all training levels.

people enjoying the concert

The 3-Day Detox Workout Plan for Party Recovery

This workout was originally posted by The Human Fit Project The summer makes us all a little weird. It’s like full-blown party mode with Cinco de Mayo, Memorial Day, and Fourth of July. Yet, these months can crack even the most dedicated fitness buffs.  Then again, some of us figure, if we train like aContinue Reading

The 4 Week Winter Bulk Up Workout Plan

This workout was originally posted by The Human Fit Project. Winter does have its advantages. And one of the best is that you can set yourself up to be at your biggest and leanest once the warm weather returns.  The trick is to use the winter to Bulk Up, then transition into an aggressive shred duringContinue Reading

The 6-Week Spring Trim-up Workout Plan

This workout was originally posted by The Human Fit Project. We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying a little less about what’s underneath. We’re getting less sun, leaving us a bit deprived of mood-boosting vitamin-d to jump us out of bed. AndContinue Reading

The 2-Week Big Friggin’ Arms Workout Plan

This workout plan was originally created by The Human Fit Project. Vanity muscles. Beach muscles. That’s the biceps and triceps all day. While they play an essential functional role in pulling and pushing stuff, there’s no denying this is a fun little vanity project. OK, now that the guilty plea is out of the way,Continue Reading

Jordan Morello

The Compound Plan: Workouts Built Around The Big Lifts

This workout plan originally posted by The Human Fit Project. Aka: the model body workout plan. Everyone has snapped a few shots, only later to go back and delete a bunch of them. “My eyes are closed.” “I’m not standing up straight.” “Do my arms look like that?” “Does my stomach look like that, too?!”Continue Reading

young determined man training alone on street sports ground in sunny day

The True Beginner Workout Plan

This full program can also be found at The Human Fit Project. If you haven’t worked out in a while or never picked up a dumbbell before in your life, this is a great place to begin. It’s a slow start, but you’ll progress quickly. You can add more sets to strength exercises or moreContinue Reading

confident sportsman resting after training in gym

Beginner or Transition Time Workout Plan

If you are new to lifting or are needing a workout program to follow between strength or hypertrophy cycles, this plan may be exactly what you need! This workout can also be found at The Human Fit Project. This plan is not affected by your level of fitness. While it was initially created as aContinue Reading

man doing pushup

Hybrid Workout Plan For Aesthetics, Strength, and Mobility

If you are an intermediate lifter trying to get into better physical shape for your life, this hybrid workout plan may be for you! Inspired by The Human Fit Project. The Agenda of This 6-week Hybrid Workout Plan It’s simple: get in even better shape. It doesn’t need an oversell. It’s just a perfect mixContinue Reading

bench sport club room

The 5/3/1 Workout Program: Increase Your 1RM

Are you a beginner or intermediate lifter struggling to increase your 1RM? Then, the 5/3/1 workout program may be what you need to start hitting your strength goals! Keep reading to learn more about the 5/3/1 workout program. The 5/3/1 Method Training Cycle The 5/3/1 workout program is a four-week training cycle that requires fourContinue Reading

woman doing push ups

Easy 20-minute HIIT Workouts You Can do at Home

Do you need a quick workout that you can easily do at home without any equipment? Then, High-Intensity Interval Training (HIIT) might be exactly what you need! Below are a few 20-minute HIIT workout options to try out! Three 20-Minute HIIT Workouts to Try After the workouts, I will share some of the benefits ofContinue Reading

man wearing gray bottoms

Complete 12 Week Fat Loss Workout and Diet

Nearly half of all adults attempt to lose weight each year. However, weight loss can be hard to achieve without the right tools. This fat loss workout and diet will show you exactly what to do to get leaner over the next 12 weeks. Keep reading for the diet and program. 12 Week Fat LossContinue Reading

Revenge Bod Core H.I.I.T. Workout by Adapted Fitness

Need a quick and effective core workout you can do from home? Adapted Fitness has the answer! Keep reading for their full H.I.I.T. core workout! Program Introduction The Revenge Bod Core program is designed by Adapted Fitness to use short-but-effective workouts to boost your metabolism and build lean muscle mass. This program is perfect forContinue Reading

German volume training

German Volume Training: A Guide to Getting Started

German volume training or GVT is a common way to pack on some serious size. It has been used by lifters for years to increase training volume and intensity. Looking to learn more about German volume training, or perhaps find a training plan? This article is for you! German volume training is primarily known inContinue Reading

Bodybuilding Routine for Mass: Free Program

Looking for an incredibly effective bodybuilding routine for mass? This bodybuilding routine will pack mass on you for sure if you can get in the calories! Included are some tips to help you hit your mass gaining goals as well. It is important with any bodybuilding routine for mass to try and keep weights progressingContinue Reading

photo of man lifting barbell

Reverse Pyramid Training (RPT) Workout Plan

If you are an experienced lifter in a training rut and you haven’t tried reverse pyramid training yet you have been missing out! Reverse pyramid training is a great way to change up your workouts, get some fresh results, and shorten workout times. It builds strength and muscle and gets you out of the gymContinue Reading

Mehdi- creator of StrongLifts

StrongLifts 5×5: Getting Started in the Gym

Medhi’s StrongLifts 5×5 workout program is a great place to start if you are just getting into the gym. Alternatively, it is great if you are still trying to maximize strength training or build muscle as an intermediate lifter. It provides fast linear strength gains as well as the ability to either lose fat orContinue Reading

3 Day Beginner Workout Routine by AllPro

This is a simple beginner workout initially created by AllPro. In this exercise program, you will complete three workouts per week on non-consecutive days. For example- Monday, Wednesday, and Friday. This three-day workout routine was designed to facilitate hypertrophy and strength through linear periodization. Rep counts will be increased every week for five weeks, thenContinue Reading

Workout Plan Information

Strength training is one of the best ways to build muscle, lose bodyfat, and achieve overall better health levels. That is why Doug Grows is dedicated to providing workout routines and health and fitness advice to people who are seeking it out. So, whether you are new to strength training or a seasoned veteran in the arena of muscle growth, this site should have something for you.

Workout Plan Sources

The workout routines in this section are not all created by trainers associated with Doug Grows. However, they are all well trusted to get you the results you are after if followed correctly. For example: you should not necessarily expect to get the same results from a strength training program if you substitute barbell bench press out for dumbbell bench press. Dumbbell bench press will still get you results in its place, just not the results the program was designed for. 

Each workout routine available here has been created by, at minimum, a certified personal trainer, with a specific goal in mind. However, don’t hesitate to take and make any workout plan your own!

How to Get Results with These Workout Plans

It is important to remember that any decent workout routine should deliver results, but consistency is the most important part to getting the results that you want. Weight loss, increased muscle mass, and strength gains all take time and dedication to achieve through diet and exercise. The workout routines here are just a tool to help you reach your goals faster than you may have on your own. If you have extreme goals or a specific timeline it is still highly recommended that you seek out specialized coaching that can provide you with a workout routine specific to you.

Diet and Nutrition

In general, when following a workout routine that is intended specifically to build muscle, it is important to be in a caloric surplus (eat more food than you would to maintain bodyweight) and get enough water and rest. Supplements that can help you build muscle can be found under the SHOP UXO section. Remember, supplements are only meant to help you reach your goal. They are not going to do more for you than a good workout routine, proper nutrition, and recovery.

A workout routine that is meant to burn fat will not outwork poor diet. If you are looking for additional supplementation to help you burn fat, you can find those under SHOP UXO as well. When trying to lose body fat remember to consume enough water and get enough rest for your body to properly recover.

Rest and Recovery on the Free Workout Plans

When following a workout routine remember to use the rest days to your advantage, these days are specifically programmed in to help your body recover. Strength training can be very taxing on the body and rest is an important part of reaching your goals. Muscle growth occurs while you are resting, not when you are training, and even with bodyweight exercises, overdoing it will lead to muscle loss rather than muscle gains. If you feel that you need to be in the gym on the rest days focus on active recovery such as stretching and light cardio.

If you find workout plans that you love, don’t hesitate to share them on your favorite social media channel!

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