Free workout programs
Complete gym programs with every exercise, set, rep range and rest time written out, a weekly schedule and the training volume for each muscle. Not sure where to start? Begin with full body, move to upper lower after a few months, and run push pull legs when you want more days in the gym.
Every program here is built into the free SigmaGains app, so you can follow it from your phone with the sets already filled in.
Beginner full body workout plan
Two workouts, three days a week: the place to start.
Upper lower split
Four days a week, every muscle twice: the step after full body.
Push pull legs routine
Push, pull and leg days, run 3 or 6 days a week.
Bro split workout
One muscle group a day, five days a week.
Arnold split workout
Chest and back, shoulders and arms, legs: 3 or 6 days a week.
Push pull legs vs upper lower
Which split to run, decided by the days you have.
Log it in SigmaGains
SigmaGains is a free workout tracker: log sets in a tap, get the plates worked out for you, see your estimated max climb and catch plateaus early. No ads, no subscription, and no account needed to start.
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