Gym Workout Plans & Weekly Schedules
Free periodized workout programs designed by certified strength and conditioning coaches. Select a routine matching your weekly training frequency.
Printable Gym Workout Chart (A4 Clipboard Edition)
Formatted specifically for physical gym use, clipboards, or offline smartphone reference. Covers all muscle groups and standard rep schemes.
6-Day Gym Workout Schedule
The 6-Day Push-Pull-Legs (PPL) split is considered the gold standard for dedicated lifters who want to train each muscle group twice every 7 days while providing 72 hours of recovery between sessions.
Gym Workout Plan for Beginners
Designed specifically for newcomers entering a commercial gym in India. Focuses on motor skill acquisition, safe joint angles, and compound movements on Monday, Wednesday, and Friday.
Push-Pull-Legs (PPL) Split
The Push-Pull-Legs split organizes muscle groups by functional movement patterns: pushing muscles (chest, shoulders, triceps), pulling muscles (back, rear delts, biceps), and leg musculature.
Printable Gym Workout Chart (A4 Quick Reference)
A clean, high-density printable workout chart designed for gym bags, clipboards, or mobile offline reference. Summarizes all major muscle groups and standard rep schemes.
3-Day Full Body Workout Split
The most time-effective workout structure in sports science. Every muscle gets stimulated 3 times a week, yielding superior protein synthesis for natural lifters.
4-Day Upper / Lower Split
The Upper/Lower 4-day split is widely loved by sports coaches because it delivers 2x weekly frequency per muscle group with 3 full rest days per week.
Gym Workout Plan for Women
A program designed around female biomechanics and aesthetic goals, emphasizing posterior chain hip thrusts, RDLs, upper back for posture, and waist stabilization.
Fat Loss Gym Plan
Combines heavy compound lifting to signal muscle preservation with short rest periods and high metabolic density so your body burns fat while keeping lean tissue.