{"id":4988,"date":"2022-05-27T20:17:51","date_gmt":"2022-05-27T18:17:51","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=4988"},"modified":"2025-05-22T20:31:30","modified_gmt":"2025-05-22T18:31:30","slug":"workout-plans-for-every-fitness-level","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/workout-plans-for-every-fitness-level\/","title":{"rendered":"7 Free Workout Plans for Every Fitness Level (With Examples)"},"content":{"rendered":"\n<h2>What to Consider When Choosing a Workout Plan?<strong>&nbsp;<\/strong><\/h2>\n\n\n\n<p>Workout plans have become incredibly popular these days. Everywhere you look, there is yet another seemingly superior plan that offers more strength and exceptional muscle growth in less time. But what exactly is a workout plan, and can we possibly change the variables for drastically better results?<\/p>\n\n\n\n<p>A workout plan is precisely what it sounds like: a detailed decision about structuring your training over a predetermined number of weeks. Having a workout plan is quite beneficial because it:<\/p>\n\n\n\n<ul><li>Provides clarity<\/li><li>Allows you to predict future progress more easily<\/li><li>Gives you something actionable and specific for each time you train<\/li><li>Keeps you motivated to show up<\/li><\/ul>\n\n\n\n\n\n<p>Of course, you don\u2019t need just any workout plan. The one you choose should depend on your fitness goals and other factors. For instance, a workout plan might be fantastic for muscle growth, but if your primary goal right now is to shed some fat, it won\u2019t do you much good. <\/p>\n\n\n\n<p>When choosing a training plan, you need to consider your short and long-term goals and ask yourself, \u201cCan training like this help me reach my objectives?\u201d<\/p>\n\n\n\n<p>Picking the right workout plan also depends on other factors. It never hurts to ask the following questions:<\/p>\n\n\n\n<ul><li>What is my fitness level?<\/li><li>How long can I be in the gym for each session?<\/li><li>How often can I train?<\/li><li>Do I love routines, or do I quickly get bored from strict schedules?<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img width=\"1024\" height=\"684\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/pexels-max-vakhtbovych-7031705-1-1024x684.jpg\" alt=\"\" class=\"wp-image-5028\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/pexels-max-vakhtbovych-7031705-1-1024x684.jpg 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/pexels-max-vakhtbovych-7031705-1-300x200.jpg 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/pexels-max-vakhtbovych-7031705-1-768x513.jpg 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/pexels-max-vakhtbovych-7031705-1.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Though workout plans might seem overwhelming right now, they aren\u2019t. We\u2019ll break everything down in the following paragraphs. Plus, working on your fitness is one of the best investments you can make. It improves your health, fills you with energy, makes you more ambitious, and boosts productivity (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\">1<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6909496\/\">2<\/a>).<\/p>\n\n\n\n<h2>How Often Should I Rest Between Workouts?&nbsp;<\/h2>\n\n\n\n<p>It depends on how much work you\u2019re doing inside each workout and if you\u2019re recovering well. You could train on consecutive days, have a day of recovery between sessions, or even need two days to go back to normal. <\/p>\n\n\n\n<p>When planning your training schedule, keep your recoverability in mind and ask yourself, \u201cAm I recovering well between sessions, or do I feel beat up all the time?\u201d Try <a href=\"https:\/\/hevyapp.app.link\/lFbdPBqDKsb\">Hevy<\/a> to track your workouts and to help ensure you have enough rest days to recover between each workout. <\/p>\n\n\n<style>.elementor-5041 .elementor-element.elementor-element-53faec7 > .elementor-container{min-height:236px;}.elementor-5041 .elementor-element.elementor-element-53faec7{border-style:solid;border-width:1px 1px 1px 1px;border-color:#E4E4E4;transition:background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;margin-top:110px;margin-bottom:20px;padding:0px 0px 0px 0px;}.elementor-5041 .elementor-element.elementor-element-53faec7 > .elementor-background-overlay{transition:background 0.3s, 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class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-53faec7 elementor-section-height-min-height elementor-hidden-phone elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"53faec7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-309e166\" data-id=\"309e166\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d580b3d elementor-absolute elementor-widget elementor-widget-image\" data-id=\"d580b3d\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"640\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png\" class=\"attachment-medium_large size-medium_large\" alt=\"\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-281x300.png 281w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1.png 830w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dc8fb57\" data-id=\"dc8fb57\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-23af199 elementor-widget elementor-widget-heading\" data-id=\"23af199\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Hevy &#8211; Workout Tracker<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bf2db0 elementor-widget elementor-widget-heading\" data-id=\"4bf2db0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/hevyapp.app.link\/sv7ExbXuQob\">Create your own workout plan with Hevy, and track your progress <\/a><\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db369f5 elementor-widget elementor-widget-button\" data-id=\"db369f5\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/hevyapp.app.link\/7B3UwVaunqb\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Create my workout<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c010967 elementor-section-stretched elementor-section-height-min-height elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"c010967\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fe43ad2\" data-id=\"fe43ad2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e53aa7b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e53aa7b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2025267\" data-id=\"2025267\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bc36b4f elementor-widget elementor-widget-image\" data-id=\"bc36b4f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"640\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png\" class=\"attachment-medium_large size-medium_large\" alt=\"\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-281x300.png 281w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1.png 830w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ad53546\" data-id=\"ad53546\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c73d1fa elementor-widget elementor-widget-heading\" data-id=\"c73d1fa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Hevy &#8211; Workout Tracker<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e7bd06 elementor-widget elementor-widget-heading\" data-id=\"5e7bd06\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Create your own workout plan with Hevy, and track your progress &#8211; for free<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-adcdbc6 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"adcdbc6\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/hevyapp.app.link\/7B3UwVaunqb\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Create my workout<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a7681d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a7681d7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\n\n\n<h2>What is the Best Plan for Muscle-Building?&nbsp;<\/h2>\n\n\n\n<p>There isn\u2019t a single best plan. So long as you cover the essentials (adequate volume, a good training frequency, a rich exercise selection, good recovery, proper nutrition, and plenty of sleep), you can build muscle with many plans (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\">4<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\">5<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6710320\/\">6<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7785053\/\">7<\/a>). It mostly comes down to your schedule and preferences.<\/p>\n\n\n\n<h2>Different Types Of Workout Plans&nbsp;<\/h2>\n\n\n\n<h3>5&#215;5 Workout Plan<\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>The<a href=\"https:\/\/www.hevyapp.com\/5x5-workout\/\"> 5&#215;5 workout plan<\/a> is a simple strength program designed to take advantage of linear progression. You only get to perform five core barbell lifts, but the goal is to lift more weight steadily.&nbsp;<\/p>\n\n\n\n<p>You have two workouts &#8211; A and B. With three weekly sessions, you alternate between workouts A and B in two-week cycles. For example, in week 1, you get two A workouts. In week 2, you get two B workouts. <\/p>\n\n\n\n<p>The 5&#215;5 program is excellent because of the frequent and controlled exposure to the core lifts, which builds skill and improves your neuromuscular efficiency (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6081873\/\">3<\/a>).<\/p>\n\n\n\n<p><strong>Level: <\/strong>Beginner, Intermediate<\/p>\n\n\n\n<p><strong>Best for what goals:&nbsp;<\/strong><br>Strength gain<br>Muscle growth<\/p>\n\n\n\n<p><strong>Example of a workout plan:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"595\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/5x5-workout-1-1024x595.png\" alt=\"\" class=\"wp-image-5011\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/5x5-workout-1-1024x595.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5x5-workout-1-300x174.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5x5-workout-1-768x446.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5x5-workout-1.png 1390w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><strong>Workout A<\/strong><br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-front-squat\/\">Squat<\/a> &#8211; 5 sets of 5 reps<br>Bench Press &#8211; 5 sets of 5 reps<br>Bent-Over Row &#8211; 5 sets of 5 reps<\/p>\n\n\n\n<p><strong>Workout B<\/strong>&nbsp;<br>Squat &#8211; 5 sets of 5 reps<br>Overhead Press &#8211; 5 sets of 5 reps<br>Deadlift &#8211; 5 sets of 5 reps<\/p>\n\n\n\n<h3><strong>Push\/Pull\/Legs Workout Plan<\/strong><\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>As its name suggests, the <a href=\"https:\/\/www.hevyapp.com\/push-pull-legs-ultimate-guide\/\">push\/pull\/legs (PPL)<\/a> plan has you do three unique workouts:<\/p>\n\n\n\n<ul><li>Push &#8211; training your shoulders, chest, and triceps<\/li><li>Pull &#8211; training your back, biceps, and rear deltoids (shoulders)<\/li><li>Legs &#8211; training your <a href=\"https:\/\/www.hevyapp.com\/leg-workouts-and-lower-body-exercises\/\">lower body<\/a><\/li><\/ul>\n\n\n\n<p>The PPL split is good because it allows you to train anywhere, three to six days weekly.<\/p>\n\n\n\n<p><strong>Level: <\/strong>Intermediate, Advanced<\/p>\n\n\n\n<p><strong>Best for what goals:&nbsp;<\/strong><br>Muscle growth<br>Strength gain<br>Health<\/p>\n\n\n\n<p><strong>Example of a workout plan:\u00a0<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"594\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Push-Pull-Legs-1-1024x594.png\" alt=\"\" class=\"wp-image-5013\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Push-Pull-Legs-1-1024x594.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Push-Pull-Legs-1-300x174.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Push-Pull-Legs-1-768x445.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Push-Pull-Legs-1-1536x890.png 1536w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Push-Pull-Legs-1-2048x1187.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><strong>Workout 1: Push\u00a0<\/strong><br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-bench-press-barbell\/\">Barbell Bench Press<\/a> &#8211; 3 sets of 8 to 10 reps<br>Incline Dumbbell Bench Press &#8211; 3 sets of 10 to 12 reps<br>Dumbbell Skullcrusher &#8211; 3 sets of 12 to 15 reps<br>Dumbbell Lateral Raise &#8211; 3 sets of 15 to 20 reps<\/p>\n\n\n\n<p><strong>Workout 2: Pull<\/strong><br>Pull-Ups &#8211; 3 sets of 5 to 15 reps<br>Bent-Over Barbell Row &#8211; 3 sets of 6 to 10 reps<br>Seated Cable Row &#8211; 2 sets of 12 to 15 reps<br>Dumbbell Hammer Curl &#8211; 3 sets of 12 to 15 reps<br>Reverse Dumbbell Fly &#8211; 2 sets of 15 to 20 reps<\/p>\n\n\n\n<p><strong>Workout 3: Legs<\/strong>&nbsp;<br>Barbell Back Squat &#8211; 3 sets of 6 to 10 reps<br>Barbell Romanian Deadlift &#8211; 3 sets of 8 to 10 reps<br>Horizontal Leg Press &#8211; 2-3 sets of 10 to 12 reps<br>Lying Leg Curl (Machine) &#8211; 2 sets of 12 to 15 reps<br>Seated Calf Raises &#8211; 3 sets of 12 to 20 reps<\/p>\n\n\n\n<h3><strong>Upper\/Lower Split Plan<\/strong><\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>You get to do two unique workouts on the <a href=\"https:\/\/www.hevyapp.com\/upper-lower-split-complete-guide\/\">upper\/lower split<\/a>:&nbsp;<\/p>\n\n\n\n<ul><li><a href=\"https:\/\/www.hevyapp.com\/upper-body-workout-exercises\/\">Upper<\/a> &#8211; training all muscles in your upper body<\/li><li><a href=\"https:\/\/www.hevyapp.com\/leg-workouts-and-lower-body-exercises\/\">Lower<\/a> &#8211; training every muscle from the waist down<\/li><\/ul>\n\n\n\n<p>As far as programming, goals, and flexibility go, the upper\/lower split is fantastic. You can program it based on your fitness level, train as often as your schedule allows, and design it to support different goals. <\/p>\n\n\n\n<p>For example, you can mostly do barbell lifts and train more frequently for strength gain. Alternatively, add more accessory exercises for muscle gain.<\/p>\n\n\n\n<p><strong>Level: <\/strong>Beginner, Intermediate, Advanced<\/p>\n\n\n\n<p><strong>Best for what goals:<\/strong><br>Fat loss<br>Muscle gain<br>Health<\/p>\n\n\n\n<p><strong>Example of a workout plan:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"989\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Upper_-Lower-Split--1024x989.png\" alt=\"\" class=\"wp-image-5014\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Upper_-Lower-Split--1024x989.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Upper_-Lower-Split--300x290.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Upper_-Lower-Split--768x742.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Upper_-Lower-Split-.png 1418w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><strong>Workout A &#8211; Upper<\/strong><br><a href=\"https:\/\/www.hevyapp.com\/exercises\/seated-overhead-barbell-press\/\">Overhead Barbell Press<\/a> &#8211; 3 sets of 8 to 10 reps<br>Chest Supported Incline Dumbbell Row &#8211; 3 sets of 8 to 10 reps<br>Barbell Bench Press &#8211; 3 sets of 10 to 12 reps<br>Seated Cable Row &#8211; 3 sets of 10 to 15 reps<br>Tricep Rope Pushdown &#8211; 2 sets of 12 to 15 reps<br>Barbell Bicep Curl &#8211; 2 sets of 12 to 15 reps<\/p>\n\n\n\n<p><strong>Workout B &#8211; Lower<\/strong><br>Barbell Deadlift &#8211; 3 sets of 6 to 10 reps<br>Dumbbell Split Squat &#8211; 3 sets of 8 to 12 reps<br>Seated Leg Curl (Machine) &#8211; 3 sets of 12 to 15 reps<br>Leg Extension (Machine) &#8211; 3 sets of 12 to 15 reps<br>Standing Calf Raise &#8211; 3 sets of 12 to 20 reps<\/p>\n\n\n\n<h3><strong>Bro Split Workout Plan&nbsp;<\/strong><\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>The <a href=\"https:\/\/www.hevyapp.com\/bro-split-workout-program-guide\/\">bro split<\/a> is among the oldest routines and has been the gold standard for organizing our weekly training for decades. Typically, the goal is to train no more than one to two muscle groups per workout. We also get to train each muscle group once per week.<\/p>\n\n\n\n<p><strong>Level: <\/strong>Beginner, Intermediate<\/p>\n\n\n\n<p><strong>Best for what goals:<\/strong>&nbsp;<br>Muscle growth<br>Health<\/p>\n\n\n\n<p><strong>Example of a workout plan:\u00a0<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"850\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/bro-split-1-1-1024x850.png\" alt=\"\" class=\"wp-image-5015\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/bro-split-1-1-1024x850.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/bro-split-1-1-300x249.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/bro-split-1-1-768x638.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/bro-split-1-1.png 1390w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><strong>Workout 1 &#8211; Chest and shoulders<\/strong><br>Dumbbell Shoulder Press &#8211; 3 sets of 10 to 12 reps<br>Machine Chest Press &#8211; 3 sets of 8 to 12 reps<br>Upright Barbell Row &#8211; 3 sets of 8 to 10 reps<br>Incline Dumbbell Chest Fly &#8211; 2-3 sets of 12 to 20 reps<br>Lateral Dumbbell Raise &#8211; 2-3 sets of 12 to 20 reps<\/p>\n\n\n\n<p><strong>Workout 2 &#8211; Back<\/strong><br>Bent-Over Barbell Row &#8211; 3 sets of 8 to 10 reps<br>Dumbbell Row &#8211; 3 sets of 10 to 12 reps<br>Cable Lat Pulldown &#8211; 3 sets of 10 to 12 reps<br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-shrug-dumbbell\/\">Dumbbell Shrug<\/a> &#8211; 2-3 sets of 8 to 15 reps<br>Face Pull &#8211; 2-3 sets of 15 to 25 reps<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"850\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Bro-split-2-1-1024x850.png\" alt=\"\" class=\"wp-image-5016\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/Bro-split-2-1-1024x850.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Bro-split-2-1-300x249.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Bro-split-2-1-768x637.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/Bro-split-2-1.png 1398w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><strong>Workout 3 &#8211; Legs and abs<\/strong><br>Dumbbell Squat &#8211; 3 sets of 10 to 15 reps<br>Barbell Romanian Deadlift &#8211; 3 sets of 8 to 10 reps<br>Reverse Dumbbell Lunge &#8211; 3 sets of 8 to 15 reps (per leg)<br>Calf Extensions (Machine) &#8211; 3 sets of 12 to 20 reps<br>Sit-Ups &#8211; 2-3 sets of 10 to 25 reps<\/p>\n\n\n\n<p><strong>Workout 4 &#8211; Biceps and triceps<\/strong><br>Dumbbell Bicep Curl &#8211; 3 sets of 10 to 12 reps<br>Tricep Dip &#8211; 3 sets of 6 to 15 reps<br>EZ Bar Bicep Curl &#8211; 3 sets of 12 to 15 reps<br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-triceps-rope-pushdown\/\">Tricep Pushdown<\/a> &#8211; 3 sets of 12 to 20 reps<\/p>\n\n\n\n<h3>3-Day Split Workout Plan\u00a0<\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>As its name suggests, a <a href=\"https:\/\/www.hevyapp.com\/3-day-split-workout-complete-guide\/\">3-day split<\/a> has you do three weekly workouts. Unlike the routines we\u2019ve looked at so far, the 3-day program is different because it can be a traditional bro split, an upper\/lower split, or a push\/pull\/legs split. You can even make it a full-body split where you train all muscles in your body three times per week.<\/p>\n\n\n\n<p><strong>Level: <\/strong>Beginner, Intermediate<\/p>\n\n\n\n<p><strong>Best for what goals:&nbsp;<\/strong><br>Fat Loss<br>Muscle Growth<br>Health<\/p>\n\n\n\n<p><strong>Example of a workout plan:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"617\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/3-day-split-1-1024x617.png\" alt=\"\" class=\"wp-image-5018\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/3-day-split-1-1024x617.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/3-day-split-1-300x181.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/3-day-split-1-768x463.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/3-day-split-1-1536x926.png 1536w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/3-day-split-1-2048x1235.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><strong>Workout 1<\/strong><br>Barbell Squat &#8211; 3 sets of 6 to 10 reps<br>Seated Overhead Dumbbell Press &#8211; 3 sets of 8 to 12 reps<br>Seated Hamstring Curl &#8211; 3 sets of 12 to 15 reps<br>Dumbbell Row &#8211; 2-3 sets of 10 to 15 reps<br>Cable Bicep Curl &#8211; 2 sets of 12 to 20 reps<\/p>\n\n\n\n<p><strong>Workout 2<\/strong><br>Barbell Bench Press &#8211; 3 sets of 6 to 10 reps<br>Bent-Over Barbell Row &#8211; 3 sets of 8 to 10 reps<br>Barbell Shrug &#8211; 3 sets of 8 to 12 reps<br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-lateral-raise-dumbbell\/\">Lateral Dumbbell Raise<\/a> &#8211; 2-3 sets of 12 to 20 reps<br>Overhead Dumbbell Tricep Extension &#8211; 2-3 sets of 12 to 20 reps<\/p>\n\n\n\n<p><strong>Workout 3<\/strong><br>Barbell Deadlift &#8211; 3 sets of 5 to 8 reps<br>Incline Dumbbell Bench Press &#8211; 3 sets of 8 to 12 reps<br>Chest-Supported Incline Dumbbell Row &#8211; 3 sets of 8 to 12 reps<br>Reverse Dumbbell Lunge &#8211; 3 sets of 8 to 12 reps (per leg)<br>Face Pulls &#8211; 2-3 sets of 15 to 25 reps<\/p>\n\n\n\n<h3><strong>4-Day<\/strong> Split<strong> Workout Plan\u00a0<\/strong><\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>The<a href=\"https:\/\/www.hevyapp.com\/4-day-workout-split-complete-guide\/\"> 4-day split<\/a> is essentially an upper\/lower split, but it can also take the shape of a push\/pull\/legs, bro split, or a full-body routine. The upper\/lower split works best for this frequency simply because scheduling is more manageable. <\/p>\n\n\n\n<p>You get to train all muscle groups twice per week, and you get to accumulate plenty of muscle-building training volume (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\">4<\/a>).<\/p>\n\n\n\n<p><strong>Level: <\/strong>Intermediate, Advanced<\/p>\n\n\n\n<p><strong>Best for what goals:&nbsp;<\/strong><br>Muscle Gain<br>Strength<br>Health<\/p>\n\n\n\n<p><strong>Example of a workout plan:\u00a0<\/strong><br>Unlike the previous splits we\u2019ve looked at, this one will be slightly different. Specifically, we\u2019ll be doing fewer exercises and reps in favor of more weight. Doing so will help us build strength more effectively.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"596\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-A-1-1024x596.png\" alt=\"\" class=\"wp-image-5020\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-A-1-1024x596.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-A-1-300x174.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-A-1-768x447.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-A-1.png 1410w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Workout 1 (Upper A)<\/strong><br>Bent-Over Barbell Row &#8211; 3 sets of 5 to 8 reps<br>Barbell Bench Press &#8211; 3 sets of 4 to 6 reps<br>Standing Barbell Overhead Press &#8211; 2-3 sets of 6 to 10 reps<\/p>\n\n\n\n<p><strong>Workout 2 (Lower A)&nbsp;<\/strong><br>Barbell Squat &#8211; 3 sets of 4 to 8 reps<br>Barbell Romanian Deadlift &#8211; 3 sets of 5 to 8 reps<br><a href=\"https:\/\/www.hevyapp.com\/exercises\/single-leg-hip-thrust\/\">Single-Leg Hip Thrust<\/a> &#8211; 3 sets of 6 to 12 reps (per leg)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"597\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-B-1-1024x597.png\" alt=\"\" class=\"wp-image-5021\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-B-1-1024x597.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-B-1-300x175.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-B-1-768x448.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/4-day-split-B-1.png 1392w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Workout 3 (Upper B)<\/strong><br>Standing Overhead Barbell Press &#8211; 3 sets of 5 to 8 reps<br>Barbell Bench Press &#8211; 3 sets of 6 to 10 reps<br>Pull-Ups &#8211; 3 sets of 5 to 10 reps<\/p>\n\n\n\n<p><strong>Workout 4 (Lower B)<\/strong><br>Barbell Deadlift &#8211; 3 sets of 4 to 6 reps<br>Barbell Box Squat &#8211; 3 sets of 6 to 10 reps<\/p>\n\n\n\n<h3>5-Day Split Workout Plan<\/h3>\n\n\n\n<p><strong>Description:<\/strong><br>As with the 3- and 4-day splits, the <a href=\"https:\/\/www.hevyapp.com\/5-day-split-workout-complete-guide\/\">5-day split<\/a> can also take many shapes &#8211; bro split, upper\/lower, and more. What matters most is that we find the best split for this frequency. The classic bro split will do great for most people, but you can also pull off a full-body routine with that frequency.<\/p>\n\n\n\n<p><strong>Level: <\/strong>Advanced<\/p>\n\n\n\n<p><strong>Best for what goals:&nbsp;<\/strong><br>Muscle Growth<br>Strength<\/p>\n\n\n\n<p><strong>Example of a workout plan:\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"588\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-123-1-1024x588.png\" alt=\"\" class=\"wp-image-5024\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-123-1-1024x588.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-123-1-300x172.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-123-1-768x441.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-123-1-1536x881.png 1536w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-123-1-2048x1175.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Workout 1 &#8211; Back<\/strong><br>Pull-Ups &#8211; 3 sets of 6 to 10 reps<br>Inverted Row &#8211; 3 sets of 8 to 12 reps<br>Dumbbell Row &#8211; 3 sets of 10 to 12 reps<br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-lat-pulldown-cable\/\">Lat Pulldown<\/a> &#8211; 3 sets of 12 to 15 reps<\/p>\n\n\n\n<p><strong>Workout 2 &#8211; Chest<\/strong><br>Incline Dumbbell Bench Press &#8211; 3 sets of 8 to 12 reps<br>Barbell Bench Press &#8211; 3 sets of 8 to 12 reps<br>Push-Ups &#8211; 3 sets of 6 to 25 reps<br>Decline Dumbbell Chest Fly &#8211; 3 sets of 12 to 20 reps<\/p>\n\n\n\n<p><strong>Workout 3 &#8211; Legs<\/strong><br>Barbell Squat &#8211; 3 sets of 8 to 10 reps<br>Dumbbell Romanian Deadlift &#8211; 3 sets of 8 to 10 reps<br>Horizontal Leg Press &#8211; 3 sets of 10 to 15 reps<br>Seated Hamstring Curl &#8211; 3 sets of 10 to 15 reps<br>Standing Calf Raise (Machine) &#8211; 3 sets of 12 to 20 reps<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/hevyapp.app.link\/XR3T6DDlNQb\"><img width=\"1024\" height=\"1021\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-45-1-1024x1021.png\" alt=\"\" class=\"wp-image-5025\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-45-1-1024x1021.png 1024w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-45-1-300x300.png 300w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-45-1-150x150.png 150w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-45-1-768x766.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/5-day-split-45-1.png 1386w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Workout 4 &#8211; Shoulders and Traps<\/strong><br>Seated Dumbbell Shoulder Press &#8211; 3 sets of 8 to 10 reps<br>Upright Row &#8211; 3 sets of 8 to 10 reps<br>Barbell Shrug &#8211; 3 sets of 8 to 12 reps<br>Lateral Dumbbell Raise &#8211; 3 sets of 12 to 15 reps<br>Face Pulls &#8211; 2-3 sets of 15 to 25 reps<\/p>\n\n\n\n<p><strong>Workout 5 &#8211; Biceps and Triceps<\/strong><br>Chin-Ups &#8211; 3 sets of 5 to 10 reps<br>Bench Press &#8211; Close-Grip (Barbell) &#8211; 3 sets of 8 to 10 reps<br>EZ Bar Bicep Curls &#8211; 3 sets of 8 to 12 reps<br>Triceps Rope Pushdown &#8211; 3 sets of 12 to 15 reps<br>Seated Incline Dumbbell Curl &#8211; 2-3 sets of 12 to 15 reps<br><a href=\"https:\/\/www.hevyapp.com\/exercises\/how-to-triceps-kickback\/\">Tricep Kickback<\/a> &#8211; 2-3 sets of 12 to 20 reps (per arm)<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Importance Of Your Personal Exercise Plan\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uFKS4D4buF0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2><strong>Conclusion&nbsp;<\/strong><\/h2>\n\n\n\n<p>You can choose from many frequencies and routines, regardless of your schedule and fitness level. You can even set up a split for two weekly workouts:<\/p>\n\n\n\n<ul><li>Upper\/Lower<\/li><li><a href=\"https:\/\/www.hevyapp.com\/full-body-workout\/\">Full-body<\/a><\/li><\/ul>\n\n\n\n<p>You can also train two, three, four, five, six, or even <a href=\"https:\/\/www.hevyapp.com\/7-day-split-workout-complete-guide\/\">7 days per week<\/a>. For example, the push\/pull\/legs and upper\/lower splits work great for these frequencies. Try the <a href=\"https:\/\/hevyapp.app.link\/lFbdPBqDKsb\">Hevy workout tracker<\/a> to plan, organize, and track your personalized workout plan. <\/p>\n\n\n<style>.elementor-5041 .elementor-element.elementor-element-53faec7 > .elementor-container{min-height:236px;}.elementor-5041 .elementor-element.elementor-element-53faec7{border-style:solid;border-width:1px 1px 1px 1px;border-color:#E4E4E4;transition:background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;margin-top:110px;margin-bottom:20px;padding:0px 0px 0px 0px;}.elementor-5041 .elementor-element.elementor-element-53faec7 > .elementor-background-overlay{transition:background 0.3s, border-radius 0.3s, opacity 0.3s;}.elementor-5041 .elementor-element.elementor-element-309e166 > .elementor-element-populated{margin:0px 0px 0px 2px;--e-column-margin-right:0px;--e-column-margin-left:2px;}.elementor-5041 .elementor-element.elementor-element-d580b3d img{width:273px;}body:not(.rtl) .elementor-5041 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elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"53faec7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-309e166\" data-id=\"309e166\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d580b3d elementor-absolute elementor-widget elementor-widget-image\" data-id=\"d580b3d\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"640\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png\" class=\"attachment-medium_large size-medium_large\" alt=\"\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-281x300.png 281w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1.png 830w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dc8fb57\" data-id=\"dc8fb57\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-23af199 elementor-widget elementor-widget-heading\" data-id=\"23af199\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Hevy &#8211; Workout Tracker<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bf2db0 elementor-widget elementor-widget-heading\" data-id=\"4bf2db0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/hevyapp.app.link\/sv7ExbXuQob\">Create your own workout plan with Hevy, and track your progress <\/a><\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db369f5 elementor-widget elementor-widget-button\" data-id=\"db369f5\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/hevyapp.app.link\/7B3UwVaunqb\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Create my workout<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c010967 elementor-section-stretched elementor-section-height-min-height elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"c010967\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fe43ad2\" data-id=\"fe43ad2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e53aa7b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e53aa7b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2025267\" data-id=\"2025267\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bc36b4f elementor-widget elementor-widget-image\" data-id=\"bc36b4f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"640\" height=\"683\" src=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png\" class=\"attachment-medium_large size-medium_large\" alt=\"\" srcset=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-768x820.png 768w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1-281x300.png 281w, https:\/\/www.hevyapp.com\/wp-content\/uploads\/2020\/05\/routineCTA-Web@2x-1.png 830w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ad53546\" data-id=\"ad53546\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c73d1fa elementor-widget elementor-widget-heading\" data-id=\"c73d1fa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Hevy &#8211; Workout Tracker<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e7bd06 elementor-widget elementor-widget-heading\" data-id=\"5e7bd06\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Create your own workout plan with Hevy, and track your progress &#8211; for free<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-adcdbc6 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"adcdbc6\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/hevyapp.app.link\/7B3UwVaunqb\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Create my workout<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a7681d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a7681d7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\n\n\n<p>If you\u2019re more interested in building strength, you can set up a hybrid upper\/lower or full-body split that allows you to practice the different lifts more frequently. For instance, you can train full-body three times per week and emphasize the core barbell lifts. <\/p>\n\n\n\n<p>If the full-body split isn\u2019t your cup of tea, or if you want to train a bit more frequently, a modified upper\/lower routine can work great for strength. Before we wrap up this guide, I\u2019d like to say something about workout plans:<\/p>\n\n\n\n<p>There are many options to pick from, which is good, but it can also be bad. For example, keep something in mind if you feel overwhelmed and unsure which routine to choose. Training splits are nothing more than a tool for organizing your weekly training. <\/p>\n\n\n\n<p>There is nothing inherently special about any of the plans we outlined above. Each has its benefits, and you should go with the one that fits your schedule, fulfills you, and brings steady improvements.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What to Consider When Choosing a Workout Plan?&nbsp; Workout plans have become incredibly popular these days. Everywhere you look, there is yet another seemingly superior plan that offers more strength [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":8391,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[20],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Free Workout Plans for Every Fitness Level (With Examples)<\/title>\n<meta name=\"description\" content=\"Discover the perfect workout plan for you! 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