Workout plans that you can customize in your spare time

Fat Burner — Cardio & Circuit Weight management Beginner 4 day/week 18 სავარჯიშო PRO Muscle Gain — Gym muscle development Intermediate 4 day/week 31 სავარჯიშო Beginner Full Body General fitness Beginner 3 day/week 15 სავარჯიშო PRO Strength Building — Gym Strength Advanced 5 day/week 50 სავარჯიშო PRO Weight Loss — Functional Training Weight management All levels 3 day/week 33 სავარჯიშო Upper body — strength muscle development Intermediate 4 day/week 16 სავარჯიშო PRO Fitness — Beginners General fitness Beginner 3 day/week 27 სავარჯიშო PRO Full body workout Strength Intermediate 3 day/week 8 სავარჯიშო PRO 4-Day Bodybuilding Split Strength Intermediate 4 day/week 25 სავარჯიშო PRO Simple full body workout at home muscle development Beginner 3 day/week 15 სავარჯიშო PRO 3-Day Split: Push/Pull/Legs muscle development Intermediate 3 day/week 18 სავარჯიშო PRO 4-day top/bottom split Strength Intermediate 4 day/week 24 სავარჯიშო PRO Push/Pull/Legs split Strength Intermediate 3 day/week 18 სავარჯიშო PRO 4-Day Dumbbell Strength Program muscle development Intermediate 4 day/week 26 სავარჯიშო PRO 12 Week Fat Loss Program Weight management Intermediate 4 day/week 24 სავარჯიშო PRO 3-day full body program Strength Intermediate 3 day/week 22 სავარჯიშო PRO 5-day Split Strength Intermediate 5 day/week 31 სავარჯიშო PRO Push/Pull/Legs Full Split muscle development Intermediate 3 day/week 42 სავარჯიშო PRO ideal body (for women) Weight management Intermediate 5 day/week 27 სავარჯიშო PRO 6-week basics Strength Beginner 4 day/week 21 სავარჯიშო PRO 5-day Split muscle development Advanced 5 day/week 27 სავარჯიშო PRO Full body hypertrophy Strength Intermediate 3 day/week 42 სავარჯიშო PRO top/bottom Weight management Intermediate 4 day/week 31 სავარჯიშო PRO PPL Arnold's Split Weight management Intermediate 6 day/week 48 სავარჯიშო PRO Arnold's PPL Strength Intermediate 3 day/week 18 სავარჯიშო PRO 5 day program Weight management Intermediate 5 day/week 41 სავარჯიშო PRO Muscle growth in 4 days Weight management Intermediate 4 day/week 32 სავარჯიშო PRO 12 Week Top/Bottom for Beginners Strength Beginner 4 day/week 22 სავარჯიშო PRO 3 day split for women Strength Intermediate 3 day/week 14 სავარჯიშო PRO PHUL program Strength Intermediate 4 day/week 22 სავარჯიშო PRO Calisthenics/Working out at home without equipment muscle development Intermediate 3 day/week 20 სავარჯიშო PRO Intermediate home workout muscle development Intermediate 6 day/week 24 სავარჯიშო PRO A hybrid split for women Weight management Intermediate 6 day/week 53 სავარჯიშო PRO 3-Day Bodybuilding Split muscle development Intermediate 3 day/week 25 სავარჯიშო PRO Glute booster Strength Intermediate 2 day/week 7 სავარჯიშო PRO Beginner home workout muscle development Beginner 6 day/week 19 სავარჯიშო PRO Just a pair of dumbbells muscle development Beginner 5 day/week 24 სავარჯიშო PRO Home workout muscle development Beginner 3 day/week 18 სავარჯიშო PRO Pear-shaped body Weight management Intermediate 5 day/week 32 სავარჯიშო PRO Full body weight training plan muscle development Beginner 3 day/week 20 სავარჯიშო PRO 5-Day Intermediate Plan Strength Intermediate 5 day/week 30 სავარჯიშო PRO An off-season strength and conditioning program for football players Weight management Intermediate 5 day/week 25 სავარჯიშო PRO Professional home exercises muscle development Advanced 6 day/week 25 სავარჯიშო PRO Hip mobility General fitness Beginner 3 day/week 5 სავარჯიშო PRO 3-Day Full Body Glute Focus (For Women) Weight management Intermediate 3 day/week 19 სავარჯიშო PRO 5-day workout plan Strength Intermediate 5 day/week 31 სავარჯიშო PRO PPL home workout muscle development Beginner 3 day/week 23 სავარჯიშო PRO Training plan for football players with only dumbbells Strength Intermediate 5 day/week 29 სავარჯიშო PRO 5-day Split Strength Intermediate 3 day/week 26 სავარჯიშო PRO Push/Pull/Legs exercise 3 muscle development Intermediate 6 day/week 54 სავარჯიშო PRO Project: Kakarot Strength Advanced 6 day/week 60 სავარჯიშო PRO A 45-minute kettlebell and bodyweight workout Weight management Intermediate 3 day/week 16 სავარჯიშო PRO Home exercises for women to lose weight Weight management Advanced 5 day/week 70 სავარჯიშო PRO Push/Pull/Legs split muscle development Beginner 3 day/week 24 სავარჯიშო PRO Abs routine Weight management Intermediate 5 day/week 5 სავარჯიშო PRO 3-day mobility Weight management Intermediate 3 day/week 20 სავარჯიშო PRO Calisthenics/body weight training muscle development Intermediate 4 day/week 24 სავარჯიშო PRO Core and abdominal muscles muscle development Advanced 1 day/week 7 სავარჯიშო PRO Home workout program muscle development Beginner 2 day/week 14 სავარჯიშო PRO Paralysis exercise splits at home muscle development Beginner 5 day/week 25 სავარჯიშო PRO Home flow: beauty and health Weight management Beginner 2 day/week 38 სავარჯიშო PRO Push/Pull/Legs Full Split Weight management Intermediate 6 day/week 18 სავარჯიშო PRO Belly of steel Weight management Intermediate 2 day/week 8 სავარჯიშო PRO TRX full body workout muscle development Intermediate 3 day/week 8 სავარჯიშო PRO Full body workout Strength Intermediate 3 day/week 27 სავარჯიშო PRO Healthy Start: Step by Step (for Women) Weight management Beginner 3 day/week 15 სავარჯიშო PRO 2-Day Full Body Split muscle development Beginner 2 day/week 14 სავარჯიშო PRO stretches General fitness Beginner 5 day/week 21 სავარჯიშო PRO Basic muscle program muscle development Beginner 3 day/week 19 სავარჯიშო PRO Strength and hypertrophy training program muscle development Intermediate 6 day/week 52 სავარჯიშო PRO Sports performance training program Endurance Advanced 3 day/week 49 სავარჯიშო PRO Split exercise with rubber bands Strength Intermediate 6 day/week 18 სავარჯიშო PRO კრივი Endurance Intermediate 3 day/week 25 სავარჯიშო PRO Basic body exercises Weight management Intermediate 5 day/week 35 სავარჯიშო PRO The Serene Soul Protocol Weight management Beginner 7 day/week 18 სავარჯიშო PRO Home workout program for women muscle development Intermediate 5 day/week 53 სავარჯიშო PRO 2026 full body workout muscle development Intermediate 3 day/week 24 სავარჯიშო PRO Exercise with dumbbells and body weight muscle development Advanced 5 day/week 44 სავარჯიშო PRO Push/Pull/Legs training program muscle development Beginner 6 day/week 20 სავარჯიშო PRO A time efficient 3 day full body program muscle development Intermediate 3 day/week 19 სავარჯიშო PRO MMA gym routine Strength Intermediate 2 day/week 15 სავარჯიშო PRO Push/Pull/Legs and top/bottom modification muscle development Intermediate 5 day/week 37 სავარჯიშო PRO the beast muscle development Intermediate 6 day/week 44 სავარჯიშო PRO Exercise at home muscle development Beginner 3 day/week 16 სავარჯიშო PRO Back attack muscle development Intermediate 2 day/week 10 სავარჯიშო PRO 6 days Split muscle development Intermediate 6 day/week 43 სავარჯიშო PRO HYROX for beginners muscle development Beginner 3 day/week 51 სავარჯიშო PRO 90 day transformation Weight management Intermediate 6 day/week 41 სავარჯიშო PRO sharp shape Weight management Intermediate 6 day/week 40 სავარჯიშო PRO Calisthenics Weight management Beginner 5 day/week 21 სავარჯიშო PRO Vertical and general endurance training Endurance Beginner 6 day/week 63 სავარჯიშო PRO Full body for female physique Weight management Intermediate 5 day/week 30 სავარჯიშო PRO Home dumbbell plan for beginners Strength Beginner 3 day/week 18 სავარჯიშო PRO Belly definition and weight gain muscle development Intermediate 5 day/week 63 სავარჯიშო PRO Strong shoulders muscle development Beginner 3 day/week 4 სავარჯიშო PRO PPL X top/bottom Weight management Intermediate 5 day/week 54 სავარჯიშო PRO Home exercises for women to lose weight Weight management Advanced 5 day/week 68 სავარჯიშო PRO 5 day PPLUL (Abdominal, Neck, Buttocks and Forearm Workout) muscle development Intermediate 5 day/week 60 სავარჯიშო PRO mass increase Weight management Advanced 6 day/week 39 სავარჯიშო PRO CT leg workout Weight management Intermediate 3 day/week 19 სავარჯიშო PRO Strong shoulders muscle development Intermediate 2 day/week 5 სავარჯიშო PRO Full body muscle development Intermediate 3 day/week 30 სავარჯიშო PRO Upper/Lower Rest Upper/Lower Arms muscle development Intermediate 5 day/week 31 სავარჯიშო PRO Power and shape N1 muscle development Beginner 4 day/week 24 სავარჯიშო PRO A complete 12 week fat burning program muscle development Beginner 4 day/week 24 სავარჯიშო PRO Crossfit week 1 Endurance Intermediate 4 day/week 64 სავარჯიშო PRO Full Push/Pull/Legs Split muscle development Advanced 6 day/week 47 სავარჯიშო PRO Full body exercises for beginners muscle development Beginner 3 day/week 61 სავარჯიშო PRO Home workout program for women muscle development Intermediate 4 day/week 41 სავარჯიშო PRO Rugby strength training Endurance Intermediate 7 day/week 28 სავარჯიშო PRO Weekly crossfit workouts Endurance Advanced 5 day/week 43 სავარჯიშო PRO 3-Day Split — Full Body muscle development Advanced 3 day/week 15 სავარჯიშო PRO Sports phase 2 muscle development Intermediate 3 day/week 21 სავარჯიშო PRO Gluteal program muscle development Beginner 3 day/week 7 სავარჯიშო PRO PPL x Arnold muscle development Intermediate 6 day/week 31 სავარჯიშო PRO after swimming Endurance Intermediate 4 day/week 49 სავარჯიშო PRO Beach body blast muscle development Intermediate 6 day/week 60 სავარჯიშო PRO Dumbbell + Bodyweight [Home Muscle Building Plan] Strength Intermediate 5 day/week 59 სავარჯიშო PRO Push/Pull/Legs hypertrophy muscle development Intermediate 3 day/week 25 სავარჯიშო PRO Upper/lower 5x/week Weight management Intermediate 5 day/week 27 სავარჯიშო PRO Functional General fitness Intermediate 2 day/week 13 სავარჯიშო PRO Boxing training Endurance Intermediate 6 day/week 38 სავარჯიშო PRO Body weight exercises at home muscle development Beginner 4 day/week 81 სავარჯიშო PRO 6 day Push/Pull/Legs split muscle development Intermediate 6 day/week 38 სავარჯიშო PRO Biceps specialization program muscle development Intermediate 4 day/week 24 სავარჯიშო PRO 4 day split PRO muscle development Intermediate 4 day/week 27 სავარჯიშო PRO Training program for football players Endurance Intermediate 3 day/week 20 სავარჯიშო PRO Hypertrophy program muscle development Intermediate 6 day/week 35 სავარჯიშო PRO Volleyball jump Endurance Beginner 4 day/week 49 სავარჯიშო PRO Splits with dumbbells only muscle development Beginner 4 day/week 22 სავარჯიშო PRO 6-day full body burn Weight management Advanced 6 day/week 66 სავარჯიშო PRO Front/back full body muscle development Intermediate 4 day/week 23 სავარჯიშო PRO Crossfit Strength and Endurance - Week 1/4 Endurance Advanced 5 day/week 45 სავარჯიშო PRO First pull from zero Strength Beginner 3 day/week 6 სავარჯიშო PRO Winter hypertrophy program muscle development Intermediate 5 day/week 38 სავარჯიშო PRO Level 2 PPL and Cardio (Hybrid) muscle development Advanced 7 day/week 69 სავარჯიშო PRO Complete hypertrophy program muscle development Intermediate 5 day/week 36 სავარჯიშო PRO Full body supersets muscle development Intermediate 6 day/week 42 სავარჯიშო PRO Home workout program for women muscle development Intermediate 5 day/week 53 სავარჯიშო PRO The core of volleyball Endurance Beginner 5 day/week 44 სავარჯიშო PRO Off-season handball Endurance Intermediate 6 day/week 77 სავარჯიშო PRO Full body - circular muscle development Beginner 3 day/week 20 სავარჯიშო PRO 4-day home split muscle development Intermediate 4 day/week 27 სავარჯიშო PRO Shark Wiki muscle development Intermediate 6 day/week 69 სავარჯიშო PRO Crossfit - Week 2 Endurance Intermediate 6 day/week 36 სავარჯიშო PRO Start powerlifting Strength Intermediate 4 day/week 21 სავარჯიშო PRO For full body circular strength muscle development Intermediate 4 day/week 49 სავარჯიშო PRO A smart mass plan - for weak beginners Endurance Beginner 3 day/week 15 სავარჯიშო PRO Bottom/Top/Bottom/Push/Pull Split muscle development Intermediate 5 day/week 27 სავარჯიშო PRO Full body muscle development Intermediate 3 day/week 12 სავარჯიშო PRO Football conditioning Endurance Intermediate 2 day/week 10 სავარჯიშო PRO Resistance Band Workout Split muscle development Intermediate 6 day/week 21 სავარჯიშო PRO Coach Split muscle development Intermediate 6 day/week 82 სავარჯიშო PRO top/bottom muscle development Intermediate 4 day/week 29 სავარჯიშო PRO Hybrid Training - Plan C - 3 days muscle development Intermediate 3 day/week 23 სავარჯიშო PRO Full body workout muscle development Intermediate 3 day/week 16 სავარჯიშო PRO Baseball prep, weekend Endurance Intermediate 2 day/week 16 სავარჯიშო PRO Full body workout muscle development Beginner 3 day/week 21 სავარჯიშო PRO Crossfit 3 Endurance Advanced 5 day/week 20 სავარჯიშო PRO 5 days/week to get fit for soccer Endurance Intermediate 5 day/week 46 სავარჯიშო PRO Home workout program for women muscle development Intermediate 4 day/week 53 სავარჯიშო PRO Push exercise muscle development Intermediate 1 day/week 6 სავარჯიშო PRO Upper/Lower Body Workout for Beginners muscle development Beginner 1 day/week 18 სავარჯიშო PRO 4-day endurance training Endurance Advanced 4 day/week 26 სავარჯიშო PRO 5-day training program for goalkeepers and football players Endurance Beginner 5 day/week 41 სავარჯიშო PRO baseball practice Endurance Intermediate 5 day/week 30 სავარჯიშო PRO Special weekly workout General fitness Beginner 6 day/week 24 სავარჯიშო PRO My program day #1 muscle development Intermediate 1 day/week 6 სავარჯიშო PRO The core of volleyball Endurance Intermediate 5 day/week 38 სავარჯიშო PRO Ice hockey routine Endurance Intermediate 3 day/week 44 სავარჯიშო PRO Pedalski plan 4x per week Endurance Beginner 4 day/week 27 სავარჯიშო PRO 5-day full body workout program muscle development Advanced 5 day/week 30 სავარჯიშო PRO Full body 3x muscle development Intermediate 3 day/week 23 სავარჯიშო PRO gym + calisthenics muscle development Beginner 6 day/week 55 სავარჯიშო PRO Full body home workout muscle development Intermediate 5 day/week 34 სავარჯიშო PRO Full body perfection muscle development Advanced 3 day/week 30 სავარჯიშო PRO Push/Pull/Legs (gym version) muscle development Advanced 6 day/week 42 სავარჯიშო PRO Full body, 3 days, to failure, last set landing muscle development Advanced 3 day/week 51 სავარჯიშო PRO Full body high intensity/frequency program muscle development Advanced 3 day/week 21 სავარჯიშო PRO Full Body (Beginner) muscle development Beginner 4 day/week 30 სავარჯიშო PRO Increase in total body mass muscle development Advanced 3 day/week 15 სავარჯიშო PRO Full body muscle development Intermediate 6 day/week 28 სავარჯიშო PRO special program Endurance Advanced 5 day/week 33 სავარჯიშო PRO Intensive winter program Endurance Intermediate 6 day/week 45 სავარჯიშო PRO Athletes program Endurance Intermediate 4 day/week 23 სავარჯიშო PRO Full body muscle development Advanced 3 day/week 16 სავარჯიშო PRO Full body for monsters muscle development Intermediate 3 day/week 34 სავარჯიშო PRO Arnold × Push/Pull/Legs muscle development Intermediate 6 day/week 46 სავარჯიშო PRO 3x full body workout muscle development Intermediate 3 day/week 21 სავარჯიშო PRO Full body workout muscle development Intermediate 4 day/week 19 სავარჯიშო PRO muscle ladder | Full Body x3 muscle development Intermediate 3 day/week 18 სავარჯიშო PRO 2-day strength training Strength Beginner 2 day/week 4 სავარჯიშო PRO 6-Day Full Body Split muscle development Intermediate 6 day/week 26 სავარჯიშო PRO A spider-science exercise muscle development Intermediate 5 day/week 34 სავარჯიშო PRO 5-day Split muscle development Intermediate 5 day/week 73 სავარჯიშო PRO Top/Bottom and Push/Pull/Legs muscle development Intermediate 5 day/week 35 სავარჯიშო PRO 5-day full body workout General fitness Intermediate 5 day/week 29 სავარჯიშო PRO 5-Day Full Body Split muscle development Intermediate 5 day/week 29 სავარჯიშო PRO 5-Day Split - For Beginners muscle development Beginner 5 day/week 28 სავარჯიშო PRO 3x women's workout with a focus on the glutes muscle development Intermediate 3 day/week 20 სავარჯიშო PRO Push/Pull/Legs Corey muscle development Intermediate 6 day/week 24 სავარჯიშო PRO 4-day Split muscle development Intermediate 4 day/week 23 სავარჯიშო PRO Push day muscle development Intermediate 1 day/week 19 სავარჯიშო PRO 7 days Split muscle development Intermediate 4 day/week 53 სავარჯიშო PRO Push day muscle development Intermediate 1 day/week 19 სავარჯიშო PRO Block 2 micro 1 muscle development Advanced 5 day/week 32 სავარჯიშო PRO PPL One Month Challenge muscle development Intermediate 6 day/week 36 სავარჯიშო PRO 5 days (medium level) muscle development Intermediate 5 day/week 32 სავარჯიშო PRO 6-day general fitness General fitness Intermediate 6 day/week 32 სავარჯიშო PRO Practice Monday-Friday muscle development Advanced 6 day/week 45 სავარჯიშო PRO Winter training Strength Intermediate 3 day/week 13 სავარჯიშო PRO 5.5 Natural hypertrophy split muscle development Advanced 5 day/week 30 სავარჯიშო PRO front and back muscle development Intermediate 4 day/week 40 სავარჯიშო PRO Monday-Friday training muscle development Advanced 6 day/week 45 სავარჯიშო PRO Monday-Friday training muscle development Advanced 6 day/week 45 სავარჯიშო PRO my program muscle development Advanced 5 day/week 32 სავარჯიშო PRO Glute and posture rotation muscle development Intermediate 6 day/week 46 სავარჯიშო PRO PPL top muscle development Intermediate 4 day/week 63 სავარჯიშო PRO Lose weight at home — ინვენტარის გარეშე Weight management Beginner 3 day/week 27 სავარჯიშო PRO Lose weight at home — ჰანტელებით Weight management Beginner 4 day/week 33 სავარჯიშო PRO პირველი ნაბიჯები — Full body at home (2 დღე) General fitness Beginner 2 day/week 15 სავარჯიშო PRO დარბაზის დასაწყისი — ტრენაჟორებით (3 დღე) General fitness Beginner 3 day/week 24 სავარჯიშო PRO დარბაზში წონის კლება — დამწყები Weight management Beginner 3 day/week 24 სავარჯიშო PRO კუნთის მატება — დამწყები, სრული სხეული muscle development Beginner 3 day/week 25 სავარჯიშო PRO ძალის საფუძველი — დამწყები (3 დღე) Strength Beginner 3 day/week 24 სავარჯიშო PRO დუნდული და ფეხები — ქალებისთვის, დარბაზი Fitne program Beginner 3 day/week 25 სავარჯიშო PRO ტონუსი და დუნდული — ქალებისთვის, სახლში Fitne program Beginner 3 day/week 23 სავარჯიშო PRO იოგა და მობილობა — დამწყები Mobility Beginner 3 day/week 32 სავარჯიშო PRO მუხლისა და წელის დაზოგვით — ხტომების გარეშე General fitness Beginner 3 day/week 23 სავარჯიშო PRO ბოდი-რეკომპოზიცია — ზედა/ქვედა, 4 დღე Fitne program Intermediate 4 day/week 36 სავარჯიშო PRO აქტიური 50+ — ძალა და ბალანსი General fitness Beginner 3 day/week 26 სავარჯიშო PRO სიარულიდან სირბილამდე — გამძლეობა დამწყებთათვის Endurance Beginner 3 day/week 17 სავარჯიშო