LiftPal · Body & Mind
Plans and progress
Find a workout plan for your training style, experience and weekly schedule. Get complete workouts with exercises, rest periods and clear steps for making progress.
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Results: 67
Plans and progressMachine-only workout plan: two simple gym days for beginners
A complete A/B machine workout with five exercises per session, starting-weight guidance, seat settings and a straightforward progression rule.
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Plans and progressOnly free Saturday and Sunday? Two weekend strength plans
Choose upper/lower or two modest full-body sessions: complete weekend workouts with exercises, rest times and adjustments for the second day.
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Plans and progressTwo-day full-body workout plan for beginners
Want to start strength training with two workouts a week? This full-body plan gives you the exercises, sets and progression steps, even if you have never trained before.
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Plans and progress3-day full-body workout plan for strength and muscle
Train your whole body three days a week. Follow complete workouts with sets, rest periods and clear progression, including a first-week guide for beginners.
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Plans and progressFour-day upper/lower workout plan
Want to train four days a week and give each muscle group more attention? Two upper-body and two lower-body sessions spread out the work and explain how to choose and increase your weights.
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Plans and progress30-minute strength workout: prioritise your main sets
Only have half an hour to train? Four exercises and eight working sets make a complete session. Get two alternating dumbbell workouts and a practical way to divide your time.
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Plans and progressA beginner yoga plan: two short sessions for four weeks
Start yoga at home with two 10–15-minute sessions, clear pose instructions, easier options and a practical four-week schedule.
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Plans and progressHome workout plan: two days with dumbbells
Two dumbbells, a little space and two training days a week can cover your legs, back and chest. This plan also explains when to add repetitions or weight.
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Plans and progressBuild calisthenics strength: 2 days with controlled pull-up lowers
Want to get stronger at calisthenics and work towards unassisted pull-ups? This two-day plan combines controlled lowering from the bar with rows, push-ups and leg exercises.
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Plans and progressWeighted calisthenics plan: build pull-ups and dips
Your pull-ups and dips are solid and you want to add weight. Three training days give you a heavy pulling day, a heavy pressing day and a lighter session, alongside leg and back work.
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Plans and progressMuscle-building plan: three complete training days
Build muscle with three gym days a week. This plan combines compound lifts with extra work for shoulders, arms and legs, including all sessions and clear steps for progression.
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Powerlifting plan: three days for squat, bench and deadlift
Want a regular routine for the squat, bench press and deadlift? This three-day plan gives each lift a place and explains how to choose working weights and build strength.
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Plans and progressBeginner calisthenics: two approachable full-body days
Want to start calisthenics before your first pull-up? These two full-body sessions begin with easier variations and show you when to try the next step.
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Plans and progressYour first pull-up: a plan built around assistance
Working towards your first pull-up? Two weekly sessions use an assisted machine and rows to build pulling strength. As you get stronger, you gradually reduce the assistance.
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Plans and progressLearn your first push-up with three short practice days
A floor push-up still feels out of reach? Start with your hands on a raised surface. Two strength days and one easy practice day help you work towards a lower position.
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Prepare your first dip with support from your feet
Want to learn your first dip? Low parallel bars let your feet help while you practise supporting and lowering your body. Learn how to reduce that help over time.
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Build cleaner pull-ups across three different training days
You can do a few pull-ups and want to do more. Three days with different workloads help you build extra clean repetitions without taking every set to your limit.
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Weighted calisthenics: four days for strength and balanced development
Already training weighted pull-ups and dips? This four-day plan separates heavier and lighter upper-body sessions and adds two leg days to train the whole body.
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Plans and progressCalisthenics skill foundations: L-sit, support holds and body tension
Want to work towards an L-sit and other calisthenics skills? Start with trunk control, support holds and pike push-ups. Short skill practice comes first, followed by strength work.
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Plans and progress20-minute calisthenics at home: two compact sessions
Have about 20 minutes for calisthenics? Two compact full-body sessions show you which exercises to fit in and how to build strength with limited time.
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Beginner powerlifting: a 2-day plan
Want to learn powerlifting with two training days a week? Squats, bench presses and deadlifts are in the plan from the start, with a small number of sets and time to practise.
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Start powerlifting with 3 short sessions
Prefer learning the powerlifts in shorter sessions? This beginner plan spreads them over three days, with guidance on starting weights and your first increases.
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4-day powerlifting: upper and lower body
Comfortable with the three powerlifts and ready for four days a week? This plan splits heavier and lighter work across upper- and lower-body sessions, with recovery days between them.
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Improve your bench: a 3-day powerlifting plan
Want a stronger bench press? Three sessions use regular, paused and close-grip bench presses for focused practice. Squats and deadlifts stay in the weekly plan.
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Improve your squat: a 3-day powerlifting plan
Want to improve your squat? A heavier day, paused squats and a lighter practice day give you different ways to work on depth, bracing and strength.
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Deadlift improvement plan: three training days
Want to improve your deadlift? One heavy day and Romanian deadlifts later in the week develop the movement while keeping squats and bench presses in your routine.
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Paused squats and bench presses: a technique plan
Losing tension at the bottom of a squat or bench press? Two days of paused repetitions let you practise those positions with a lighter load.
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Return to powerlifting: a 2-day plan
Returning to squats, bench presses and deadlifts after a break? This two-day plan brings back familiar movements and helps you find working weights that suit you now.
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Plans and progressYour first powerlifting meet: practise the process
Preparing for your first powerlifting meet? Practise commands, pauses and opening attempts with familiar weights, and learn what to check before you enter.
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Plans and progress10-minute yoga: a short beginner sequence
Ten minutes for a little movement. This short yoga sequence combines seated work, gentle back movements and simple wall and floor positions, with a clear order to follow.
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Plans and progressMorning yoga: 15 minutes mostly on your feet
Want to move a little before the day gets busy? Spend 15 minutes on simple standing poses, side bends and balance, with little setup before breakfast or work.
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Plans and progressEvening yoga: a quiet 15-minute sequence
Ready for a quiet quarter of an hour after a busy day? This evening yoga sequence combines gentle back movements and twists with a relaxed lying position to finish.
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Yoga at your desk: a ten-minute chair break
Been sitting at your desk for hours? This ten-minute yoga break gets your back, shoulders and legs moving. A stable chair and a little space are all you need.
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Yoga for balance: 20 minutes with support nearby
Finding it hard to balance on one leg? Practise with a wall or chair for support and learn how to rely on it less as the standing positions become familiar.
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Standing yoga: 20 minutes without floor transitions
Want a yoga session that keeps you mostly upright? Try standing poses, side bends and balance exercises, with instructions for using a wall or chair as support.
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Yoga strength flow: 30 minutes for experienced practice
Know the yoga basics and want a more demanding session? This flow combines support positions and leg work in a fixed sequence, with rest periods and easier variations.
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Gentle yoga: 15 minutes with plenty of support
Want a gentle start to yoga? Use a chair, wall and blanket to find comfortable variations. This short sequence allows time for setup, side changes and rest.
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Yoga for mobility: 25 minutes of controlled movement
Want to move more freely and spend time stretching? Work through yoga positions for your back, shoulders and legs, with advice on range of motion and useful supports.
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Plans and progressLearn Olympic weightlifting: a coached two-day introduction
Want to learn Olympic weightlifting? Two coached sessions introduce the rack position, hang position and footwork. A light technique bar gives you time to learn the movements.
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Plans and progressBeginner Olympic weightlifting: three short technique sessions
Learned your first weightlifting drills and want regular practice? Three short sessions develop the hang snatch, clean and jerk, with time for coaching between attempts.
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Plans and progressOlympic weightlifting twice a week: practise both lifts
Can you snatch and clean and jerk, but only train twice a week? This plan keeps both lifts and squat work in your schedule without compressing four sessions into two.
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Four-day weightlifting plan: technique and strength
Want to spread weightlifting across four days? Two demanding sessions and two light technique days make room for the snatch, clean and jerk and strength work.
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Improve your snatch: a focused three-day weightlifting plan
Struggling to settle under the bar in the snatch? Three days combine full lifts, hang snatches and singles so you and your coach can work on a specific technical issue.
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Improve the clean and jerk: three days with separate jerk practice
The clean feels solid but the jerk is inconsistent? This three-day plan gives the jerk its own practice time before bringing it back into the complete lift.
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Weightlifting from the hang: a two-day position block
Losing the bar path above the knees? Two sessions from the hang shorten the movement, then full lifts help you practise keeping that improvement from the floor.
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Weightlifting overhead control: receiving positions and footwork
Want a steadier overhead position and more reliable feet after the jerk? Two light sessions combine position work, footwork and lifts, with feedback from your coach.
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Strength for Olympic weightlifting: squats and pulls across three days
Struggling to stand up after the clean? This three-day plan adds more squats and pulls while keeping the snatch and clean and jerk in your training.
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Return to Olympic weightlifting: two light days after a break
Returning to weightlifting after a break? Two light sessions bring back hang lifts, jerks and squats. Find suitable weights before building up the workload again.
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Beginner muscle building: 2 gym days
Want to build muscle and starting from scratch? Two full-body days use straightforward machine and dumbbell exercises, from choosing your first working weight to making your next increase.
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Plans and progressStart building muscle with 3 short gym sessions
Want to begin building muscle with shorter, more frequent sessions? Three days of four or five exercises help you learn the movements and progress regularly.
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Plans and progressArm-focused bodybuilding: a 4-day plan
Already training regularly and want to give your arms more attention? This four-day plan brings biceps and triceps work forward while keeping chest, back and legs in the week.
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Build muscle in 2 days: full body for experienced lifters
Have training experience but only two gym days available? Two longer full-body sessions bring together compound lifts and extra muscle work, with guidance on how to divide the sets.
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Shoulder-focused bodybuilding: a 4-day plan
Want to develop your shoulders? This four-day plan combines overhead presses, lateral raises and rear-delt work while keeping dedicated exercises for your other muscle groups.
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Back-focused bodybuilding: a 4-day plan
Want to give your back more training attention? Rows and vertical pulls lead your upper-body days, with two separate days for your legs.
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Leg-focused bodybuilding: a 4-day plan
Want to develop your legs and glutes? Two lower-body days make room for squats, hip extension and additional exercises. Your upper body has two separate training days.
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Plans and progress5-day bodybuilding: upper/lower and push/pull/legs
Train regularly and want a five-day muscle-building routine? This plan combines upper/lower sessions with push/pull/legs and explains how the five days work together.
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Build muscle at home: 3 days with dumbbells
Build muscle at home with dumbbells and no bench. Three sessions combine leg exercises, presses and rows, with guidance on weight, repetition ranges and progression.
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Back to training: a 15-minute home plan
Want to get back into training after a long break? Two short sessions with four simple movements make it easier to begin. Allow about 15 minutes and a little space at home.
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A three-day home workout without equipment
Want to work out at home before buying equipment? This three-day plan uses bodyweight exercises for legs, pressing and trunk strength and shows you how to make them harder.
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Plans and progressA resistance-band plan without a door anchor
Have a resistance band and want a regular routine? Two sessions combine rows, leg exercises and push-ups, without attaching the band to a door or furniture.
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30-minute dumbbell workouts: three full-body days
Have dumbbells and about 30 minutes to train? Three full-body sessions with four exercises each give you a clear home routine that works without a bench.
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One dumbbell, two training days, no bench
Only own one dumbbell? You can still train your legs, chest and back. This two-day plan uses single-sided exercises and explains how to work both sides evenly.
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Four home sessions: an upper/lower dumbbell plan
Want to train at home four days a week? This dumbbell plan gives your upper body and legs separate days, so each session can focus on fewer muscle groups.
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A home plan with a pull-up bar and dumbbells
Have dumbbells and a securely mounted pull-up bar? This three-day plan combines pull-ups and rows with leg exercises and presses for a full-body routine.
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Plans and progressA quiet home workout without jumping
Want to move at home without jumping? This quiet circuit combines marching, squats and wall push-ups. Every exercise is done standing up.
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An advanced dumbbell strength plan for home
Experienced with home training and want to get stronger? Three sessions use heavier dumbbells, single-leg exercises and longer rests to give your strength work a new focus.
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Plans and progress4-Day Hybrid Training Plan: Lift Twice, Run Twice
A practical strength and running plan with two full-body workouts, two easy runs, a run-walk option and clear progression for your first weeks.
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