Ready-made workouts
Free workouts with the sets, reps and rest for every exercise — by training day, by muscle, and by the equipment you have. Every exercise links to step-by-step instructions and a demonstration.
By muscle
How to use these workouts
Each workout lists sets, a rep range and the rest between sets. Pick a weight you can lift for the bottom of the rep range with one or two reps left in the tank. When you can do the top of the range on every set, add the smallest weight jump you can, and start again at the bottom.
Rest longer (two to three minutes) after heavy compound lifts like squats, presses and rows, and shorter (about a minute) after isolation exercises like curls and raises. If an exercise doesn’t suit your body or your gym, swap in another from the list on the same page; every exercise links to step-by-step instructions and a demonstration.
Most people train each muscle twice a week. A workout split decides which of these sessions goes on which day, and the training volume calculator checks how many hard sets each muscle is getting.
By training day
Push, pull and leg days for a push/pull/legs split, upper and lower days for an upper/lower split, and full-body sessions for training three days a week.
- Push day · 2 workouts
- Pull day · 2 workouts
- Leg day · 2 workouts
- Upper body · 2 workouts
- Lower body · 2 workouts
- Full body · 2 workouts
- At home · 2 workouts
The full exercise library → · Every workout split → · Free calculators →
Run this workout in SPLYT
Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.