Free workout plans

The exact training programs built into Liftrava — full exercise, set and rep breakdowns, free to read here and free to run in the app. Pick by experience level and how many days you can actually train.

Beginner4 plans

BeginnerFoundations · Full Body

3 days · the proven way to start lifting

3 days/week15 exercises

BeginnerStrength 5×5

3 days · the classic barbell strength builder

3 days/week9 exercises

BeginnerEssentials 2-day

2 days · most of the gains on a busy schedule

2 days/week10 exercises

BeginnerHome Bodyweight

3 days · no gym, no equipment excuses

3 days/week15 exercises

Intermediate4 plans

IntermediateUpper / Lower

4 days · every muscle twice a week

4 days/week22 exercises

IntermediatePower + Hypertrophy U/L

4 days · heavy strength days, pump volume days

4 days/week24 exercises

IntermediateBody-Part 5-day

5 days · one muscle group, one focused session

5 days/week28 exercises

IntermediateGlute Builder

4 days · lower-body focus, upper kept strong

4 days/week21 exercises

Advanced2 plans

AdvancedPPL 6-day

6 days · push / pull / legs, twice through

6 days/week34 exercises

AdvancedPowerbuilding 5-day

5 days · heavy upper/lower + volume PPL

5 days/week28 exercises

How to choose

Match the plan to your real schedule, not your ambitious one — a 3-day plan you complete beats a 6-day plan you abandon. New to lifting? Start with Foundations Full Body or Strength 5×5. Past the beginner stage with 4 days to train, Upper/Lower or PHUL are the proven picks.

Every plan here starts in one tap.

Open Liftrava, pick your plan, and it schedules your days, pre-fills your weights and rotates automatically when life gets in the way. Free.

Start tracking free →