Choose a workout routine that fits the days you can train, the equipment you can use and the goal you want to work toward. Then check what each session asks of you and how the plan handles progress.
Start with your week. Use the worksheet below to narrow your choices, then explore the training-plan topics that match.
A notebook, a pen and a place to start.Prostock-studio / Envato
01
Start with the week you actually have. Put your available sessions on paper before choosing a routine.
Your starting point
Make three choices before you pick a routine.
1
Choose your training days.
Mark the days you can usually protect. Include the time it takes to get to your training space. If your calendar gives you two sessions, start your shortlist there.
ACSM's 2026 guidance emphasizes regular participation and matching a plan to your goals, preferences and circumstances. [2]
2
Check the equipment.
Write down what you can reliably use. Read the exercise list before choosing a program: a title such as “home workout” does not tell you whether you need a bench, a bar or a pair of dumbbells.
The ACSM guidance includes home-based, band and bodyweight training among practical options for healthy adults. [2]
3
Name your main goal.
Write one priority for this block: becoming stronger, building muscle, improving general fitness or supporting a sport. Use it to compare what the plans actually emphasize.
For general health, the CDC recommends aerobic activity alongside muscle-strengthening work. A lifting schedule is one part of that bigger picture. [3]
Look inside the plan
Know what you are committing to.
Use these questions when comparing workout programs. You should be able to find the answers before your first session.
What happens in each session?Look for the exercises, their order, sets, repetitions and rest guidance.
How does the week fit together?Check the number of sessions, their length and where recovery fits into your calendar.
What changes as you progress?Find the rule for adjusting the work and the response to a session that does not go as planned.
Can you adapt the equipment?Check whether the plan gives appropriate substitutions for something you cannot use.
What will you record?Choose the information you need to compare sessions: for example, the exercise, load, repetitions and how the set felt.
Here is a simple comparison of two illustrative schedules. Include warm-up and travel in your own estimate when they take extra time.
Example A
3 × 40 min
120 minutes of scheduled sessions each week.
Example B
4 × 55 min
220 minutes of scheduled sessions each week.
These totals describe time in the calendar. They do not compare exercise volume or establish which routine produces better results. The CDC's aerobic-activity target is a separate measure: adults are advised to get at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous activity, or an equivalent mix, plus muscle-strengthening activity that works all major muscle groups on at least two days each week. [3]
Make your shortlist
Your training-plan checklist
Fill in what a plan needs to fit. Print the worksheet, or choose “Save as PDF” in your browser's print options, and keep it beside the programs you are comparing.
You can also use your browser's Print command.
Selection worksheet from Fitness Instructor AI · fitnessinstructor.ai/programs
Explore the library
Find your route through the program topics.
This collection is growing. Linked titles open a page; titles without a link are still in preparation. You can use the checklist above today.
Muscle-building programs
Home training
Dumbbell programs
Bodyweight and calisthenics
Three-day schedules
Programs for women
Sport-specific training
Established lifting systems
Training-plan indexBrowse all 105 program topics+
Search the topics by name or narrow the index by theme. An unlinked title is a preview, not a complete routine available to follow.
Showing 105 of 105 topics
Beginner Workout Plan
Starting & returning
Home Workout Plan for Beginners
Equipment & time
Push Pull Legs Routine
Routines & splits
Upper Lower Split
Routines & splits
3 Day Workout Split
Routines & splits
4 Day Workout Split
Routines & splits
5 Day Workout Split
Routines & splits
6 Day Workout Split
Routines & splits
2 Day Workout Split
Routines & splits
Bro Split
Routines & splits
Arnold Split
Routines & splits
PHUL Workout
Routines & splits
PHAT Workout
Routines & splits
5x5 Workout Program
Routines & splits
5/3/1 Program
Routines & splits
Starting Strength Program
Routines & splits
GZCLP Program
Routines & splits
nSuns 5/3/1 LP
Routines & splits
German Volume Training
Strength & muscle
Powerbuilding Program
Strength & muscle
Beginner Powerlifting Program
Strength & muscle
Hypertrophy Program
Strength & muscle
Strength Training Program for Beginners
Strength & muscle
Workout Plan for Men
Strength & muscle
Dumbbell Workout Plan
Equipment & time
Dumbbell Only Upper/Lower Split
Equipment & time
Dumbbell Push Pull Legs Program
Equipment & time
Bodyweight Workout Plan
Equipment & time
Calisthenics Workout Plan
Equipment & time
Kettlebell Workout Plan
Equipment & time
Resistance Band Workout Plan
Equipment & time
Smith Machine Full Body Workout Plan
Equipment & time
Home Gym Workout Plan
Equipment & time
Hotel Room Workout Plan
Equipment & time
20 Minute Workout Plan
Equipment & time
30 Minute Workout Plan
Equipment & time
4 Week Workout Plan
Routines & splits
8 Week Workout Plan
Routines & splits
12 Week Workout Plan
Routines & splits
30 Day Workout Challenge
Routines & splits
100 Push-Ups a Day
Routines & splits
100 Kettlebell Swings a Day
Routines & splits
Workout Plan to Lose Weight
Strength & muscle
Lean Bulk Workout Plan
Strength & muscle
Skinny Fat Workout Plan
Strength & muscle
Body Recomposition Workout Plan
Strength & muscle
Getting Back Into the Gym After a Break
Starting & returning
Over 40 Workout Plan for Men and Women
Starting & returning
Workout Plan for Over 50
Starting & returning
Workout Plan for Seniors
Starting & returning
Minimalist Training
Starting & returning
Glute Workout Plan
Strength & muscle
Leg Workout Plan
Strength & muscle
Arm Workout Plan
Strength & muscle
Chest Workout Plan
Strength & muscle
Back Workout Plan
Strength & muscle
Shoulder Workout Plan
Strength & muscle
Bench Press Program
Strength & muscle
Squat Program
Strength & muscle
Deadlift Program
Strength & muscle
Pull-Up Program
Strength & muscle
Push-Up Program
Strength & muscle
HIIT Workout Plan
Cardio & sport
Cardio and Strength Training Plan
Cardio & sport
Walking Plan for Weight Loss
Cardio & sport
Treadmill Workout Plan
Cardio & sport
12-3-30 Workout
Cardio & sport
Rowing Machine Workout Plan for Beginners
Cardio & sport
Stationary Bike Workout Plan
Cardio & sport
StairMaster Workout Plan
Cardio & sport
Couch to 5K + Strength
Cardio & sport
Strength Training for Runners
Cardio & sport
Strength Training for Cyclists
Cardio & sport
Soccer Workout and Strength Program
Cardio & sport
Basketball Workout and Strength Program
Cardio & sport
Tennis Workout and Strength Program
Cardio & sport
Golf Workout Program
Cardio & sport
Boxing Workout Program
Cardio & sport
Hiking Training Plan
Cardio & sport
Ski Workout Program
Cardio & sport
Swimming Dryland Program
Cardio & sport
Martial Arts Conditioning Program
Cardio & sport
AFT Training Plan
Cardio & sport
Navy SEAL Workout Routine
Cardio & sport
Daily Mobility Routine
Mobility
Beginner Flexibility Program
Mobility
Desk Worker Mobility Program
Mobility
Mike Mentzer Heavy Duty
Strength & muscle
Intermediate Full Body Program
Routines & splits
Core Workout Plan
Strength & muscle
Functional Strength Training Program
Strength & muscle
Metcon Workouts
Cardio & sport
Barbell Only Workout Plan
Equipment & time
Strength and Conditioning Program
Cardio & sport
Beginner Cardio Plan
Cardio & sport
Endurance Training Plan
Cardio & sport
Strength Training for Rowers
Cardio & sport
Volleyball Workout Program
Cardio & sport
Rugby Workout and Strength Program
Cardio & sport
Climbing Training Plan
Cardio & sport
Strength Training for Triathletes
Cardio & sport
Pickleball Workout
Cardio & sport
Workout Plan for College Students
Starting & returning
Gym Workout Plan
Equipment & time
Minimal Equipment Workout Plan
Equipment & time
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Evidence and context
Sources
The training guidance here concerns generally healthy adults. The worksheet is an editorial tool for comparing plans and organizing your own questions.
