Free Workout Plans

Looking for some hassle free workout plans? Here are two workouts suitable for beginners or intermediate trainers, which split the body into two separate days. One is intended for those with access to a fully equipped gym, while the other is created with home trainers in mind.

As you can see, both plans split the body into two separate days. For best results, mix these free workout plans with a cardio training routine. See the sample weekly schedule at the bottom.

All the equipment you really need for this plan is a bench, a barbell and a set of dumbbells, along with two chairs (for dips) and something that will support your bodyweight (tree branch, door jamb etc. -- for chins).

Day 1: Upper body

• Dumbbell chest presses - 3 sets, 8-10 reps
• Push-ups - 2 sets, to failure
• Standing military presses - 3 sets, 10-12 reps
• Dumbbell lateral raises - 3 sets, 12-15 reps
• Dips - 2 sets, to failure
• Skullcrushers (aka. French presses)
• Barbell bicep curls - 3 sets, 10-12 reps
• Dumbbell hammer curls - 2 sets, 10-12 reps
• Chins - 2 sets, to failure
• Dumbbell rows - 3 sets, 8-10 reps
• Classic deadlifts - 3 sets, 10-12 reps

Day 2: Lower body and abs

• Classic abdominal crunches - 2 sets, to failure
• Alternate heel touches - 2 sets, to failure
• Air bike - 2 sets, to failure
• The plank sidestands - 2 sets, to failure
• Classic squats - 3 sets, 10-12 reps
• Barbell side split squats - 2 sets, 8-10 reps
• Box jumps - 2 sets, to failure
• Lunges - 3 sets, 10-12 reps
• Flutter kicks - 2 sets, to failure
• One-leg calf raises - 2 sets, 10-12 reps

This plan assumes that you have access to a decent gym. Nothing fancy, just a full assortment of machines, cables and free weights.

Day 1: Upper body

• Classic deadlifts - 3 sets, 10-12 reps
• Lat pulldowns - 3 sets, 10-12 reps
• Cable rows - 2 sets, 10-12 reps
• Dumbbell shrugs - 2 sets, 8-10 reps
• Shoulder machine of choice - 2 sets, 12-15 reps
• Cable rope bicep curls - 2 sets, 8-10 reps
• Wide-grip barbell bicep curls - 2 sets, 10-12 reps
• Dips or dip machine - 3 sets, 10-12 reps
• Cable tricep pressdowns - 2 sets, 8-10 reps
• Incline barbell chest presses - 3 sets, 10-12 reps
• Chest press machine of choice - 2 sets, 10-12 reps
• Cable crossover flyes - 2 sets, 12-15 reps

Day 2: Lower body and abs

• Exercise ball crunches - 2 sets, to failure
• Cable crunches - 3 sets, 8-10 reps
• Oblique machine twists - 2 sets, 10-12 reps
• Ab machine of choice - 2 sets, 10-12 reps
• Classic squats - 3 sets, 10-12 reps
• Hacklift squats - 2 sets, 8-10 reps
• Leg extensions - 2 sets, 10-12 reps
• Lunges - 3 sets, 10-12 reps
• Seated hamstring curls - 3 sets, 10-12 reps
• Seated calf presses - 2 sets, 10-12 reps

In either scenario, you should mix it up with some cardiovascular training for optimal overall health. Here's a sample weekly schedule:

• Monday - Weight training - upper body
• Tuesday - Spinning class
• Wednesday - Rest
• Thursday - Weight training - lower body and abs
• Friday - Swimming
• Saturday - 45 minutes treadmill or tennis, basketball or similar sport
• Sunday - Rest

Good luck!

• Pictures of People Exercising
• Women Fitness Models
• Male Fitness Model

• Breast Lifting Exercise
• Contour Abs
• Naked Exercise
• Naked Pilates
• Hula Hoop Exercises

• Category:About Physical Fitness
• Free Exercise Tips
• Benefits of Exercise with Heart Rate Monitors
• Free Exercise Plans
• Free Customized Workout Plans