Workout programs, by days and equipment

If you are new to lifting, pick a program by two things you already know: how many days a week you can train, and what equipment you can use. Then stay with it.

Days a week. Choose the number of days you can manage in a busy week, not a good one. Two or three full-body workouts a week is enough to start: most muscles get trained two or three times a week, and a missed day costs less. Four days usually means an upper/lower split, where each workout trains half of the body.

Equipment. Pick the setup you will really use; the equipment filter under All programs shows which programs run with yours. Machines are easier to learn than free weights, because the machine guides the movement. Programs marked “Works at Planet Fitness” use only equipment on our Planet Fitness list; clubs differ, so check yours. Dumbbell and bodyweight programs can be done at home.

Weights. Start lighter than you think. For the first two weeks, use weights you could lift two or three more times at the end of every set, and spend that time learning each movement. Tap any exercise on a program page to watch how it is done.

Progress. Each exercise has a rep range, such as 8–12. When you reach the top of the range on every set, add a little weight the next time. Give a program at least six to eight weeks before you judge it. If you track a program in the TRY app, TRY automates your progressive overload.

Time. Each program shows about how long a workout takes, estimated from its sets and rest times. Pick one whose longest workout fits the time you have.

Report cards. A program is only listed here when its report card has no red rows. It is graded on the same checks as Rate my workout routine: weekly sets for each muscle, how often each muscle is trained, balance between opposing muscles, and recovery time.