Workout Plans
12 checklists
- Health
4-Week Muscle-Building Plan Checklist
A focused 4-week hypertrophy block to build muscle using progressive volume. Designed for intermediate lifters ready to commit to a structured plan with clear targets each week.
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Beginner Gym Schedule Checklist
A week-by-week starter plan for anyone new to the gym. Covers the first month of training — from choosing days and learning movements to building a sustainable 3-day routine that actually sticks.
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Chest & Back Day Checklist
A complete upper-body session pairing chest and back — the classic antagonist superset approach that saves time and keeps blood pumping throughout the session. Ideal for intermediate lifters training 4 days a week.
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Full-Body 3-Day Workout Plan Checklist
A full-body training plan designed for 3 days per week — ideal for beginners and anyone with a busy schedule. Each session covers every major muscle group so no day is wasted.
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Gym Bag Prep Checklist
Everything to pack before every gym session so you never arrive unprepared. A well-stocked gym bag removes friction and means nothing can be an excuse to skip or cut a workout short.
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Home Workout Plan (No Equipment) Checklist
A structured 3-day-per-week bodyweight training plan requiring no gym or equipment. Builds real strength and fitness using push, pull, hinge, and squat patterns at home.
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Leg Day Workout Checklist
A complete lower-body session covering quads, hamstrings, glutes, and calves. Structured to hit the biggest compound movements first while you're fresh, then finish with isolation work.
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Progressive Overload Workout Plan Checklist
A system for consistently making your workouts harder over time — the #1 driver of muscle growth and strength. Use this checklist to apply progressive overload correctly without burning out or getting injured.
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Push / Pull / Legs Split Checklist
A complete Push/Pull/Legs (PPL) weekly plan — the most popular 3- or 6-day split for building muscle efficiently. Each session targets complementary muscle groups so every muscle gets worked twice per week.
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Strength Training Over 40 Checklist
A smarter approach to building and maintaining strength as you age. Lifters over 40 can continue making excellent gains — but recovery, joint health, and exercise selection matter more than ever.
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Upper / Lower Training Split Checklist
A 4-day upper/lower split — one of the best structures for intermediate lifters who want to train each muscle group twice per week while managing fatigue. Alternate upper and lower days with rest in between.
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Weekly Gym Routine with Sets & Reps Checklist
A ready-to-use weekly gym plan with specific sets and reps for each day. Designed for intermediate lifters following a 5-day program with dedicated upper, lower, and rest days.
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