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Free training plans

Pick a plan. Make it yours.

Each plan below is built by HybFit's training rules from one set of answers. Look at the week and the reasons behind it, then start from those answers and change them to fit you.

    1. Monday: Full body A, about 39 minutes
    2. Tuesday: rest
    3. Wednesday: Full body B, about 39 minutes
    4. Thursday: rest
    5. Friday: Full body C, about 34 minutes
    6. Saturday: rest
    7. Sunday: rest

    Gym · Mon, Wed, Fri · 60 minutes

    3-day full body workout plan for beginners

    New to the gym, or coming back after a break? This plan gives you three full body sessions a week with a rest day between each. Every session trains your legs, a push and a pull, and the days off give you time to recover.

    1. Monday: Full body A, about 39 minutes
    2. Tuesday: rest
    3. Wednesday: Full body B, about 39 minutes
    4. Thursday: rest
    5. Friday: Full body C, about 31 minutes
    6. Saturday: rest
    7. Sunday: rest

    Dumbbells only · Mon, Wed, Fri · 45 minutes

    3-day dumbbell workout plan for beginners

    All you need is a pair of dumbbells and some floor space. Three full body sessions a week cover your legs, pushing and pulling, with a rest day between each.

    1. Monday: Full body A, about 32 minutes
    2. Tuesday: rest
    3. Wednesday: Full body B, about 35 minutes
    4. Thursday: rest
    5. Friday: Full body C, about 31 minutes
    6. Saturday: rest
    7. Sunday: rest

    No equipment · Mon, Wed, Fri · 45 minutes

    Bodyweight workout plan for beginners at home

    No gym and no equipment yet? This plan uses only your bodyweight: three full body sessions a week, each within 45 minutes including the warm-up, with a rest day between each.

    1. Monday: Full body A, about 29 minutes
    2. Tuesday: rest
    3. Wednesday: Full body B, about 29 minutes
    4. Thursday: rest
    5. Friday: Full body C, about 29 minutes
    6. Saturday: rest
    7. Sunday: rest

    Gym · Mon, Wed, Fri · 30 minutes

    30-minute workout plan, 3 days a week

    Busy week? Here every session fits 30 minutes including the warm-up. To fit the time, the plan keeps the main movements (a squat or hinge, a push and a pull) and leaves out the extras.

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