Workout categories · Find your next routine

Find Your Home Workout

Build your training week around the equipment you have, the time you can set aside, and the movements you are ready to practice. Explore the workout categories below to find a routine you can follow with purpose.

Start with a beginner plan, choose an equipment-based workout, or compare full-body and split routines. Each category takes you to the sessions and instructions you need to plan your next workout.

Find your starting point

New to training, returning to a routine, or fitting exercise around a busy week? These categories give you a clear place to begin.

Choose workouts by equipment

Start with what is available in your training space. Read the equipment list for the individual workout, including any bench, bar, or anchor requirements.

Choose how to organize your week

Full-body plans train several body regions in a session. Split routines divide the work across different days. Compare the sessions and choose a schedule you can maintain.

Explore upper- and lower-body sessions

Looking for a particular training day? Browse these focused sessions and consider how they fit into your complete weekly routine.

Before you choose a workout

1. Check your week

Decide how many sessions you can realistically complete. Leave room for rest and choose one main plan instead of stacking several complete programs together.

2. Check your setup

Read the exercise list before you begin. Make sure you have the required equipment, enough clear space, and stable supports where the routine calls for them.

3. Track your sessions

Record the exercises, weights, sets, and reps. Use the plan’s progression guidance and keep technique consistent as you make changes.

Home workout questions

Where should I start if I am a beginner?

Start with Beginner Training Programs, then review the exercises and equipment before your first session. Use the exercise library to look up unfamiliar movements.

Do I need a full home gym?

Your equipment needs depend on the routine. Explore dumbbell, resistance-band, or bodyweight categories to find a suitable option, then check the individual plan for any additional equipment or support requirements.

What is the difference between a category and a complete program?

A category helps you browse workouts with a shared focus, such as equipment or body area. A complete program sets out the sessions to follow across a week or training block. Read the linked page to see whether it offers individual sessions or a full schedule.

Can I change exercises if I do not have the equipment?

Use a substitution provided by the plan where one is available. Otherwise, choose a routine that matches your setup rather than improvising unstable equipment arrangements. Our dumbbell workout plans include bench and bench-free options.

Make your next session easier to plan

Choose a category, review the routine, and keep the exercise instructions close by. You can return here whenever your schedule, equipment, or training focus changes.

YOUR EQUIPMENT. YOUR FOCUS. YOUR SESSION.

Build your workout

Turn your home-gym setup into a session for chest, back, arms, legs, or shoulders. Select everything you can use, choose your focus, and build a workout with sets, reps, rest times, and exercise swaps.

The interactive builder needs JavaScript. Browse our dumbbell plans, resistance-band workouts, or bodyweight workouts below.

Sample sessions for generally healthy adults, not individualized coaching or a complete weekly program. Start light, use securely installed equipment, and stop any movement that causes pain. Plan recovery between sessions for the same muscles. ACSM resistance-training guidance.