Free Workout Plans

A growing library of free workout plans for every goal, level, and body part. Log any of them online in your browser, or import them straight into the Mekimeki app.

Complete training programs

By experience level

Beginner

Beginner Full-Body Workout Full body · 3 days / week Beginner Dumbbell Full-Body Full body · dumbbells only Home Bodyweight Workout Full body · no equipment Abs & Core Workout Abs · core strength Fat-Loss Full-Body Circuit Fat loss · full-body circuit Machine-Only Full-Body Full body · machines only 3-Day Fat Loss (Strength Day) Full body · strength during a cut 3-Day Fat Loss (Circuit Day) Conditioning circuit · minimal rest 3-Day Fat Loss (Lower + Core) Glutes, legs and core No-Equipment Fat Loss Bodyweight only · no equipment Abs While Losing Belly Fat Core strength during a cut Machine Circuit for Fat Loss Machine circuit · short rests

Intermediate

Upper / Lower Split (Upper Day) Upper body · 4-day split Push Pull Legs (Push Day) Push · chest, shoulders, triceps Pull Day (Back & Biceps) Pull · back, biceps Leg Day Workout Legs · quads, hamstrings, calves Chest Day Workout Chest · flat, incline, cables Back Day Workout Back · width and thickness Shoulder Day Workout Shoulders · all three delt heads Glute Day Workout Glutes · hip thrust focus Biceps Specialization Biceps · arm specialization Triceps Specialization Triceps · arm specialization Calves Specialization Calves · high frequency Rear Delt Specialization Rear delts · posture and width Forearms & Grip Forearms · grip strength 5x5 Strength Program Strength · 5 sets of 5 Dumbbell Push Day Push · dumbbells only Kettlebell Full-Body Full body · one kettlebell Upper / Lower Split (Lower Day) Lower body · 4-day split Push Pull Legs (Legs Day) Legs · quads, hamstrings, calves Dumbbell Pull Day Pull · dumbbells only Dumbbell Legs Day Legs · dumbbells only Arm/Shoulder/Back 5-Day (Chest + Triceps) Chest + triceps · arm-focused 5-day Arm/Shoulder/Back 5-Day (Back Width + Biceps) Back width + biceps · arm-focused 5-day Arm/Shoulder/Back 5-Day (Shoulders + Abs) Shoulders + abs · arm-focused 5-day Arm/Shoulder/Back 5-Day (Arm Day) Arms · arm-focused 5-day Arm/Shoulder/Back 5-Day (Legs + Abs) Legs + abs · arm-focused 5-day Cutting Without Losing Strength Keep strength while dieting Dumbbell HIIT Circuit HIIT circuit · one pair of dumbbells Lower-Body Shape While Cutting Glutes and legs during a cut

Advanced

5-Day Split (Chest Day) Chest · 5-day body-part split Powerbuilding (Lower Day) Lower body · strength + size 5-Day Split (Back Day) Back · 5-day body-part split 5-Day Split (Shoulder Day) Shoulders · 5-day body-part split 5-Day Split (Leg Day) Legs · 5-day body-part split 5-Day Split (Arm Day) Arms · 5-day body-part split Powerbuilding (Upper Day) Upper body · strength + size

By body part and goal

Full body

Beginner Full-Body Workout Full body · 3 days / week Beginner Dumbbell Full-Body Full body · dumbbells only Home Bodyweight Workout Full body · no equipment Upper / Lower Split (Upper Day) Upper body · 4-day split Push Pull Legs (Push Day) Push · chest, shoulders, triceps 5-Day Split (Chest Day) Chest · 5-day body-part split 5x5 Strength Program Strength · 5 sets of 5 Fat-Loss Full-Body Circuit Fat loss · full-body circuit Dumbbell Push Day Push · dumbbells only Machine-Only Full-Body Full body · machines only Kettlebell Full-Body Full body · one kettlebell 3-Day Fat Loss (Strength Day) Full body · strength during a cut 3-Day Fat Loss (Circuit Day) Conditioning circuit · minimal rest Cutting Without Losing Strength Keep strength while dieting Dumbbell HIIT Circuit HIIT circuit · one pair of dumbbells No-Equipment Fat Loss Bodyweight only · no equipment Machine Circuit for Fat Loss Machine circuit · short rests

Legs

Leg Day Workout Legs · quads, hamstrings, calves Glute Day Workout Glutes · hip thrust focus Calves Specialization Calves · high frequency 5-Day Split (Leg Day) Legs · 5-day body-part split Upper / Lower Split (Lower Day) Lower body · 4-day split Push Pull Legs (Legs Day) Legs · quads, hamstrings, calves Dumbbell Legs Day Legs · dumbbells only Arm/Shoulder/Back 5-Day (Legs + Abs) Legs + abs · arm-focused 5-day 3-Day Fat Loss (Lower + Core) Glutes, legs and core Lower-Body Shape While Cutting Glutes and legs during a cut

Glutes

Glute Day Workout Glutes · hip thrust focus 3-Day Fat Loss (Lower + Core) Glutes, legs and core Lower-Body Shape While Cutting Glutes and legs during a cut

Calves

Calves Specialization Calves · high frequency

Chest

Chest Day Workout Chest · flat, incline, cables Arm/Shoulder/Back 5-Day (Chest + Triceps) Chest + triceps · arm-focused 5-day

Back

Pull Day (Back & Biceps) Pull · back, biceps Back Day Workout Back · width and thickness 5-Day Split (Back Day) Back · 5-day body-part split Dumbbell Pull Day Pull · dumbbells only Arm/Shoulder/Back 5-Day (Back Width + Biceps) Back width + biceps · arm-focused 5-day

Shoulders

Shoulder Day Workout Shoulders · all three delt heads Rear Delt Specialization Rear delts · posture and width 5-Day Split (Shoulder Day) Shoulders · 5-day body-part split Arm/Shoulder/Back 5-Day (Shoulders + Abs) Shoulders + abs · arm-focused 5-day

Arms

Pull Day (Back & Biceps) Pull · back, biceps Biceps Specialization Biceps · arm specialization Triceps Specialization Triceps · arm specialization 5-Day Split (Arm Day) Arms · 5-day body-part split Dumbbell Pull Day Pull · dumbbells only Arm/Shoulder/Back 5-Day (Chest + Triceps) Chest + triceps · arm-focused 5-day Arm/Shoulder/Back 5-Day (Back Width + Biceps) Back width + biceps · arm-focused 5-day Arm/Shoulder/Back 5-Day (Arm Day) Arms · arm-focused 5-day

Core & abs

Abs & Core Workout Abs · core strength Arm/Shoulder/Back 5-Day (Shoulders + Abs) Shoulders + abs · arm-focused 5-day Arm/Shoulder/Back 5-Day (Legs + Abs) Legs + abs · arm-focused 5-day 3-Day Fat Loss (Lower + Core) Glutes, legs and core Abs While Losing Belly Fat Core strength during a cut

Forearms

Forearms & Grip Forearms · grip strength

Strength

Beginner Full-Body Workout Full body · 3 days / week Powerbuilding (Lower Day) Lower body · strength + size 5x5 Strength Program Strength · 5 sets of 5 Powerbuilding (Upper Day) Upper body · strength + size 3-Day Fat Loss (Strength Day) Full body · strength during a cut Cutting Without Losing Strength Keep strength while dieting

Fat loss

Fat-Loss Full-Body Circuit Fat loss · full-body circuit Kettlebell Full-Body Full body · one kettlebell 3-Day Fat Loss (Strength Day) Full body · strength during a cut 3-Day Fat Loss (Circuit Day) Conditioning circuit · minimal rest 3-Day Fat Loss (Lower + Core) Glutes, legs and core Cutting Without Losing Strength Keep strength while dieting Dumbbell HIIT Circuit HIIT circuit · one pair of dumbbells No-Equipment Fat Loss Bodyweight only · no equipment Lower-Body Shape While Cutting Glutes and legs during a cut Abs While Losing Belly Fat Core strength during a cut Machine Circuit for Fat Loss Machine circuit · short rests

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