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Free Workout Schedule Templates – Weekly Training Plans

Browse free workout schedule templates for gym splits, home workouts, and beginners. Import any training plan into the tool and track sets and reps free.

Gym Push / Pull / Legs Split

Bold
TimeMondayTuesdayWednesday
07:00 - 08:30Bench Press 4x8Deadlift 3x5 FocusBarbell Squat 4x10
08:30 - 09:15Triceps Pushdown 3x12Bent Over Rows 3x10Leg Extensions 4x12
18:00 - 19:00Cardio: Incline Walk 30mAbs & Core planksCardio: Incline Walk
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5-Day Bodybuilding Routine

Creative
TimeMondayTuesdayWednesday
08:00 - 09:30Chest Day (Presses)Back Day (Deadlifts)Arm Day (Curls)
09:30 - 10:00Cable Flyes 4x12Pull-ups 4xMaxTriceps Dips 4x15
17:00 - 18:00Abs & Core routineHIIT sprints 15mLight recovery jog
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Beginner Bodyweight Home

Minimalist
TimeMondayWednesdayFriday
08:00 - 08:30Pushups 3xMax setsPlanks 3x60s holdPushups 3xMax sets
08:30 - 09:00Air Squats 3x20 repsGlute Bridges 3x15Air Squats 3x20 reps
09:00 - 09:30Jumping Jacks 3mActive stretchingJumping Jacks 3m
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5K Running Program Plan

Modern
TimeMondayWednesdayFriday
07:00 - 07:45Interval Sprints (8x200m)Tempo Run (3 miles)Long Distance Run (4m)
07:45 - 08:00Cool Down Walk & StretchCool Down Walk & StretchCool Down Walk
18:00 - 18:30
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Powerlifting Strength Focus

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TimeMondayWednesdayFriday
08:00 - 10:00Squat Day: 5x5 HeavyBench Press: 5x5 HeavyDeadlift: 3x3 Heavy
10:00 - 10:30Leg Press accessoryDumbbell Row accessoryBarbell Shrug accessory
10:30 - 11:00Leg Curls hypertrophyFace pulls rear deltsFarmer Walks grip
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