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A full plan for every stage of progress.

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Beginner · Full gym

Beginner 3-Day Gym

A clear commercial-gym starting plan with two upper-body exposures, one focused lower-body day, and enough recovery to build technique and consistency.

3 days/week3 workoutsFree full plan

Weekly scheduleDay 1: Upper A · Day 2: Lower · Day 3: Upper + Posterior

Day 1Upper A

#	Exercise	Sets × reps
1	Dumbbell Bench Press	4 × 6-10
2	Wide-Grip Pull-Up	4 × 8-10
3	Reverse-Grip Dumbbell Bench Press	3 × 10-12
4	Bent-Over Barbell Row	3 × 10-12
5	Seated Dumbbell Press	2 × 10-12
6	Dumbbell Lateral Raise	2 × 12-20
7	Machine Crunch	3 × 12-15

Day 2Lower

#	Exercise	Sets × reps
1	Leg Press	3 × 8-12
2	Dumbbell Romanian Deadlift	3 × 8-12
3	Dumbbell Bulgarian Split Squat	3 × 8-12
4	Dumbbell Step-Up	3 × 8-12
5	Reverse Crunch	3 × 10-15

Day 3Upper + Posterior

#	Exercise	Sets × reps
1	One-Arm Dumbbell Row	3 × 8-10
2	Incline Dumbbell Bench Press	3 × 8-12
3	Bent-Over Barbell Row	3 × 10-12
4	Deadlift	3 × 8-10
5	Dumbbell Arnold Press	3 × 8-12
6	Alternating Supinating Dumbbell Curl	3 × 8-12
7	Dumbbell French Press	3 × 12-15
8	Kneeling Cable Crunch	3 × 12-15

How to use this plan

Training rules

Training days:

train 3x/week with at least 1 day of rest between sessions (e.g., Mon/Wed/Fri).

Intensity:

keep 1–3 reps in reserve at the end of most sets (RIR 1–3).
last set of an isolation move can be closer to failure, but still controlled.

Rest periods:

main compound lifts: 90–150 s
accessories and abs: 60–90 s

Tempo:

2–3 s down, brief pause in the bottom when possible, smooth up.

Range of motion:

full, pain-free range—do not shorten the movement to “get more reps”.

Load selection:

choose a load that lets you hit the lower end of the rep range with clean technique.
if form breaks, the set is finished even if reps are “still possible”.

Progression

Add reps first, then add weight (double progression).

Work within the listed rep ranges:

stay inside the given range for each exercise (e.g., 6–10, 8–12, 12–20).

Progression rule:

first, increase reps set-to-set until you reach the top end of the range on all sets.
only then increase the load and go back to the lower end of the range.

Load increments:

dumbbell presses/rows/squats/deadlifts: +1–2.5 kg per dumbbell (or the next available jump).
smaller isolation moves (lateral raises/curls/extensions): +0.5–1 kg per dumbbell.

If you stall:

keep the same load and aim for +1 rep total across the exercise next time.
if you stall for 2–3 weeks, reduce the load by 5–10% and rebuild.

Technique > numbers:

progression only “counts” if reps are clean and controlled with RIR 1–3.

Warm-up

Warm-up should be short (8–12 min), but targeted to the day’s work.

Raise your temperature:

3–5 min light cardio until you lightly sweat.

Mobility (2–4 min):

hips + ankles on lower-body day.
thoracic spine + shoulders on upper-body days.

Activation (1–2 min):

1–2 light sets of band pull-aparts/scapular retractions (upper days).
1–2 light sets of glute bridges/bodyweight squats (lower day).

Ramp-up sets for the first main lift:

2–4 sets with increasing load (e.g., 40% / 60% / 75–85% of working weight), no fatigue—just technique and nervous system prep.

After the warm-up you should feel ready, not tired.

Turn the plan into a training systemGet exercise guidance, smart swaps, logging, and progress tracking in X-Fighter Fit.

Track This Plan in the App →

Beginner · Home gym

Beginner 3-Day Home Gym

A complete three-day plan for lifters training at home with dumbbells, a bench, and basic strength equipment.

3 days/week3 workoutsFree full plan

Weekly scheduleDay 1: Upper A · Day 2: Lower · Day 3: Upper + Posterior

Day 1Upper A

#	Exercise	Sets × reps
1	Dumbbell Bench Press	4 × 6-10
2	Reverse-Grip Dumbbell Bench Press	3 × 8-10
3	Reverse-Grip Dumbbell Bench Press	4 × 8-10
4	Bent-Over Barbell Row	3 × 10-12
5	Military Press	2 × 10-12
6	Dumbbell Lateral Raise	2 × 12-20
7	Crunch	3 × 12-15

Day 2Lower

#	Exercise	Sets × reps
1	Barbell Front Squat	3 × 8-12
2	Barbell Stiff-Leg Deadlift	3 × 8-12
3	Dumbbell Bulgarian Split Squat	3 × 8-12
4	Dumbbell Step-Up	3 × 8-12
5	Reverse Crunch	3 × 10-15

Day 3Upper + Posterior

#	Exercise	Sets × reps
1	Wide-Grip Pull-Up	3 × 8-10
2	Incline Dumbbell Bench Press	3 × 8-12
3	One-Arm Dumbbell Row	3 × 10-12
4	Deadlift	3 × 8-10
5	Dumbbell Arnold Press	3 × 8-12
6	Standing Barbell Curl	3 × 8-12
7	Close-Grip Bench Press	3 × 12-15
8	Lying Leg Raise	3 × 12-15

How to use this plan

Training rules

Training days:

train 3x/week with at least 1 day of rest between sessions (e.g., Mon/Wed/Fri).

Intensity:

keep 1–3 reps in reserve at the end of most sets (RIR 1–3).
last set of an isolation move can be closer to failure, but still controlled.

Rest periods:

main compound lifts: 90–150 s
accessories and abs: 60–90 s

Tempo:

2–3 s down, brief pause in the bottom when possible, smooth up.

Range of motion:

full, pain-free range—do not shorten the movement to “get more reps”.

Load selection:

choose a load that lets you hit the lower end of the rep range with clean technique.
if form breaks, the set is finished even if reps are “still possible”.

Progression

Add reps first, then add weight (double progression).

Work within the listed rep ranges:

stay inside the given range for each exercise (e.g., 6–10, 8–12, 12–20).

Progression rule:

first, increase reps set-to-set until you reach the top end of the range on all sets.
only then increase the load and go back to the lower end of the range.

Load increments:

dumbbell presses/rows/squats/deadlifts: +1–2.5 kg per dumbbell (or the next available jump).
smaller isolation moves (lateral raises/curls/extensions): +0.5–1 kg per dumbbell.

If you stall:

keep the same load and aim for +1 rep total across the exercise next time.
if you stall for 2–3 weeks, reduce the load by 5–10% and rebuild.

Technique > numbers:

progression only “counts” if reps are clean and controlled with RIR 1–3.

Warm-up

Warm-up should be short (8–12 min), but targeted to the day’s work.

Raise your temperature:

3–5 min light cardio until you lightly sweat.

Mobility (2–4 min):

hips + ankles on lower-body day.
thoracic spine + shoulders on upper-body days.

Activation (1–2 min):

1–2 light sets of band pull-aparts/scapular retractions (upper days).
1–2 light sets of glute bridges/bodyweight squats (lower day).

Ramp-up sets for the first main lift:

2–4 sets with increasing load (e.g., 40% / 60% / 75–85% of working weight), no fatigue—just technique and nervous system prep.

After the warm-up you should feel ready, not tired.

Turn the plan into a training systemGet exercise guidance, smart swaps, logging, and progress tracking in X-Fighter Fit.

Track This Plan in the App →

Intermediate · Full gym

Intermediate 3-Day UL+FBW

A time-efficient Upper / Lower / Full Body split that trains every major muscle group with productive weekly frequency.

3 days/week3 workoutsFree full plan

Weekly scheduleDay 1: Upper · Day 2: Lower · Day 3: Full Body

Day 1Upper

#	Exercise	Sets × reps
1	Barbell Bench Press (Flat)	4 × 6-8
2	Bent-Over Barbell Row	4 × 6-10
3	Incline Dumbbell Bench Press	3 × 8-12
4	Lat Pull-Down (Overhand Grip)	3 × 8-12
5	Seated Dumbbell Press	3 × 6-10
6	Dumbbell Lateral Raise	3 × 12-20
7	Close-Grip Barbell Bench Press	3 × 6-10
8	Standing Barbell Curl	3 × 6-10

Day 2Lower

#	Exercise	Sets × reps
1	Barbell Back Squat	4 × 5-8
2	Deadlift	3 × 3-5
3	Leg Press	3 × 10-15
4	Barbell Stiff-Leg Deadlift	3 × 6-10
5	Seated Leg Extension	3 × 12-15
6	Leg Press Calf Raise	4 × 10-15
7	Kneeling Cable Crunch	3 × 10-15

Day 3Full Body

#	Exercise	Sets × reps
1	Dumbbell Bench Press	3 × 8-12
2	Cable Crossover (High-To-Low)	3 × 12-15
3	Chest-Supported Dumbbell Row	3 × 8-12
4	Standing Cable Lat Pull-Down (Straight-Arm Pulldown)	3 × 12-15
5	Dumbbell Bulgarian Split Squat	3 × 8-12
6	Dumbbell Romanian Deadlift	3 × 8-12
7	Bent-Over Dumbbell Raise	3 × 15-20
8	Incline Dumbbell Curl	3 × 10-14
9	Lying Barbell Triceps Extension (Skull Crusher)	3 × 10-14

How to use this plan

Training rules

Training days:

train 3x/week, ideally with a rest day between sessions (e.g., Mon + Wed + Fri).

Intensity (RIR):

Day 1 main lifts (bench/row/press): RIR 1–2.
Day 2 squat + accessories: RIR 1–2 (deadlift stays RIR ~2, technical).
Day 3 volume work: mostly RIR 1–3.

Rest periods:

big compounds (bench, row, squat, deadlift): 150–240 s.
secondary compounds (incline DB, pulldown, leg press, split squat, RDL): 90–150 s.
isolations (lateral/rear delts, curls, triceps): 60–90 s.
core: 45–75 s.

Tempo & execution:

compounds: controlled eccentric (2–3 s down), stable bottom, smooth concentric.
isolations: full ROM, no swinging; keep tension on the target muscle.

Order matters:

keep the listed order: heavy patterns first, then volume work, then isolations/arms/core.

Load selection:

pick a load that lets you hit the lower end of the rep range with perfect technique.
if technique breaks, the set is over—even if you could “grind” more.

Deadlift rule (Day 2):

no grinders. If bar speed collapses or position breaks, stop early and stay at RIR ~2.

Vertical pull rule (Day 1):

pull-ups strict (no kipping). On pulldowns: ribs down, pull with elbows, no turning it into a row.

Progression

Add reps first, then add weight (double progression).

Work within the rep ranges of this plan:

Day 1 (base): mostly 6–10 with key lifts 6–8.
Day 2 (lower strength + hypertrophy): squat 5–8, deadlift 3–5 (technical), accessories 6–15.
Day 3 (volume/second stimulus): mostly 8–15, delts 15–20.

Increase the load:

only when you complete all sets at the top end of the range with clean technique and RIR in target zone.

Load increments:

barbell main lifts: +2.5–5 kg.
leg press / machines: +5–10 kg (or next stack jump).
dumbbells: +1–2 kg total (or next available jump).
small isolations if needed: +0.5–1 kg.

If you stall:

keep load and add +1 rep total next time.
if no progress for 2–3 weeks, reduce load by 5–10% (or cut one set) and rebuild.

Deload:

every 4–6 weeks (or when performance/technique drops): reduce load by 10–15% or remove one set from the biggest lifts for that week.

Warm-up

Keep warm-up short (8–12 min), but specific to the first two main lifts of the day.

Raise your temperature:

3–5 min light cardio until you lightly sweat.

Open up ranges (2–4 min):

Day 1 (Upper): thoracic spine + shoulders + scap control.
Day 2 (Lower): hips/ankles + hamstrings + bracing.
Day 3 (Full Body): hips + shoulders + light hinge patterning.

Activation (1–2 min):

1–2 light sets of band pull-aparts / scap retractions + glute bridges.

Ramp-up sets for the first lift:

2–4 progressive sets (e.g., 40% / 60% / 75–85% of working load), no fatigue—just technique and groove.

After warm-up you should feel ready, not tired.

Turn the plan into a training systemGet exercise guidance, smart swaps, logging, and progress tracking in X-Fighter Fit.

Track This Plan in the App →

Intermediate · Full gym

Intermediate 4-Day Upper/Lower

A balanced four-day Upper / Lower split for building muscle and strength without concentrating too much fatigue in one session.

4 days/week4 workoutsFree full plan

Weekly scheduleDay 1: Upper A · Day 2: Lower A · Day 3: Upper B · Day 4: Lower B

Day 1Upper A

#	Exercise	Sets × reps
1	Barbell Bench Press (Flat)	4 × 4-6
2	Bent-Over Barbell Row	4 × 5-8
3	Military Press	3 × 5-8
4	Hammer-Grip Lat Pull-Down	3 × 6-10
5	Dumbbell Lateral Raise	3 × 12-20
6	Close-Grip Barbell Bench Press	3 × 6-10
7	Alternating Supinating Dumbbell Curl	3 × 8-12

Day 2Lower A

#	Exercise	Sets × reps
1	Barbell Back Squat	4 × 4-6
2	Barbell Stiff-Leg Deadlift	4 × 6-10
3	Leg Press	3 × 8-12
4	Seated Leg Extension	3 × 10-15
5	Standing Calf Raise	4 × 8-12
6	Hanging Leg Raise	3 × 10-15

Day 3Upper B

#	Exercise	Sets × reps
1	Incline Barbell Bench Press	4 × 6-10
2	Chest-Supported Dumbbell Row	4 × 8-12
3	Cable Crossover (High-To-Low)	3 × 10-15
4	Lat Pull-Down (Underhand Grip)	3 × 8-12
5	Bent-Over Dumbbell Raise	3 × 12-20
6	Lying Barbell Triceps Extension (Skull Crusher)	3 × 8-12
7	Incline Dumbbell Curl	3 × 8-12

Day 4Lower B

#	Exercise	Sets × reps
1	Barbell Front Squat	4 × 6-10
2	Dumbbell Bulgarian Split Squat	3 × 8-12
3	Dumbbell Romanian Deadlift	3 × 8-12
4	Barbell Lunges	2 × 10-14
5	Leg Press Calf Raise	4 × 10-15
6	Kneeling Cable Crunch	3 × 10-15

How to use this plan

Training rules

Training days:

train 4x/week as Upper/Lower, e.g. Mon Upper A / Tue Lower A / Thu Upper B / Fri Lower B.
keep at least 1 rest day after two sessions in a row.

Intensity:

compounds: stay mostly at RIR 1–2.
isolations: push closer, usually RIR 0–1 on the last sets.

Rest periods:

main lifts (bench/squat/rows/hinges): 120–240 s
accessories and arms: 60–120 s

Tempo:

control the eccentric 2–3 s down, stable bottom position, smooth up.

Order matters:

keep the listed order: compounds first (performance), then accessories (volume), then core.

Load selection:

pick a load that allows the lower end of the rep range with perfect technique.
if form breaks or the target muscle stops working, the set is done.

Range of motion standard:

full, controlled ROM on every rep—partials are optional only if you’re already stable and strong in full ROM.

Progression

Add reps first, then add weight (double progression).

Work inside the rep range:

build from the lower to the upper end while keeping the same tempo and technique.

Increase the load:

add weight only when you hit the top end of the range in all sets with the planned RIR.

Load increments (practical):

barbell compounds (bench/squat/rows/hinges): +2.5–5 kg total.
dumbbell compounds (press/rows/RDL/split squats): +1–2.5 kg per dumbbell.
isolations (laterals/rear delts/curls/triceps/calf work): +0.5–2 kg (or the next available jump).

If you stall:

keep the weight and add +1 rep total across the exercise next session.
if no progress for 2–3 weeks, reduce load by 5–10% (or drop one set) and rebuild.

Deload option (recommended):

every 4–6 weeks: keep loads moderate and cut volume by 30–40% for 1 week.

Warm-up

The warm-up should be short (8-12 min), but specific to the session.

Raise your temperature:

3-5 min light cardio until you lightly sweat.

Mobilize what’s tight (2-4 min):

upper days: thoracic spine + shoulders.
lower days: hips + ankles.

Activation (1-2 min):

upper days: 1-2 easy sets of scapular retractions (rows with very light load) + controlled shoulder circles.
lower days: 1-2 easy sets of bodyweight squats and hip hinges.

Ramp-up sets for the first main lift:

2-4 sets with increasing weight (e.g. 40% / 60% / 75-85% of your working load), no fatigue—just technique practice.

After the warm-up you should feel ready, not tired.

Turn the plan into a training systemGet exercise guidance, smart swaps, logging, and progress tracking in X-Fighter Fit.

Track This Plan in the App →

Advanced · Full gym

Advanced 5-Day UL/PPL

A higher-volume Upper / Lower / Push / Pull / Legs plan for experienced lifters who recover well and want more weekly specialization.

5 days/week5 workoutsFree full plan

Weekly scheduleDay 1: Upper · Day 2: Lower · Day 3: Push · Day 4: Pull · Day 5: Legs

Day 1Upper

#	Exercise	Sets × reps
1	Barbell Bench Press (Flat)	5 × 4-6
2	Bent-Over Barbell Row	5 × 5-8
3	Incline Dumbbell Bench Press	3 × 8-12
4	Hammer-Grip Lat Pull-Down	3 × 8-12
5	Military Press	3 × 5-8
6	Bent-Over Dumbbell Raise	3 × 12-20
7	Standing Barbell Curl	3 × 6-10
8	Lying Barbell Triceps Extension (Skull Crusher)	3 × 8-12

Day 2Lower

#	Exercise	Sets × reps
1	Barbell Back Squat	5 × 4-6
2	Leg Press	4 × 10-15
3	Seated Leg Extension	3 × 12-20
4	Barbell Stiff-Leg Deadlift	4 × 6-10
5	Standing Calf Raise	4 × 8-12
6	Kneeling Cable Crunch	3 × 10-15
7	Hanging Leg Raise	2 × 8-12

Day 3Push

#	Exercise	Sets × reps
1	Incline Barbell Bench Press	4 × 6-10
2	Dumbbell Bench Press	3 × 8-12
3	Cable Crossover (High-To-Low)	3 × 12-20
4	Seated Dumbbell Press	3 × 8-12
5	Dumbbell Lateral Raise	4 × 12-20
6	Close-Grip Barbell Bench Press	3 × 6-10
7	Dumbbell French Press	3 × 10-15

Day 4Pull

#	Exercise	Sets × reps
1	Wide-Grip Pull-Up	4 × 6-10
2	Bent-Over T-Bar Row (Overhand Grip)	4 × 6-10
3	Chest-Supported Dumbbell Row	3 × 8-12
4	Standing Cable Lat Pull-Down (Straight-Arm Pulldown)	3 × 12-20
5	Bent-Over Dumbbell Raise	3 × 15-25
6	Preacher Barbell Curl	3 × 8-12
7	Hammer Dumbbell Curl	3 × 10-14
8	Shoulder Shrugs	2 × 8-12

Day 5Legs

#	Exercise	Sets × reps
1	Deadlift	3 × 3-5
2	Barbell Front Squat	4 × 6-10
3	Dumbbell Bulgarian Split Squat	3 × 8-12
4	Dumbbell Romanian Deadlift	3 × 8-12
5	Leg Press Calf Raise	3 × 12-20
6	Captain’S Chair Knee Raise	3 × 10-15
7	Reverse Crunch	2 × 12-20

How to use this plan

Training rules

Training days:

train 5x/week, best as Mon Upper / Tue Lower A / Thu Push / Fri Pull / Sat Legs B.
keep Wednesday as active recovery (easy steps, mobility) and Sunday off.

Intensity (RIR):

compounds (bench/squat/rows/hinges/pull-ups/pulldowns/press): stay mostly at RIR 1–2.
isolations and smaller work (laterals/rear delts/curls/triceps/leg ext/calves/core): push closer, usually RIR 0–1 on the last sets.
deadlift is managed: strong reps, no grinding—perfect technique, stop if speed collapses.

Rest periods:

main lifts: 120–240 s
accessories and arms: 60–120 s

Tempo:

controlled eccentric 2–3 s down, stable bottom, smooth concentric.

Order matters:

keep the listed order: heavy compounds first (performance), then accessories (volume), then core.

Load selection:

pick a load that allows the lower end of the rep range with clean technique.
if bracing/ROM breaks or the target muscle stops doing the work, the set is done.

Range of motion standard:

full, controlled ROM on every rep—partials are optional only if full ROM is already strong and consistent.

Progression

Add reps first, then add weight (double progression).

Work inside the rep range:

build from the lower to the upper end while keeping the same tempo and technique.

Increase the load:

add weight only when you hit the top end of the range in all sets with the planned RIR.

Load increments (practical):

barbell compounds (bench/squat/rows/hinges): +2.5–5 kg total.
dumbbell compounds (press/rows/RDL/split squats): +1–2.5 kg per dumbbell.
isolations (laterals/rear delts/curls/triceps/calves/core): +0.5–2 kg (or the next available jump).

If you stall:

keep the weight and add +1 rep total across the exercise next session.
if no progress for 2–3 weeks, reduce load by 5–10% (or drop one set) and rebuild.

Deload option (recommended):

every 5–8 weeks (or when performance drops): keep loads moderate and cut volume by 40–50% for 1 week, leaving 2–3 RIR.

Warm-up

The warm-up should be short (8-12 min), but specific to the session.

Raise your temperature:

3-5 min light cardio until you lightly sweat.

Mobilize what’s tight (2-4 min):

Upper/Push/Pull: thoracic spine + shoulders.
Lower/Legs: hips + ankles.

Activation (1-2 min):

Upper/Push/Pull: 1-2 easy sets of scapular retractions (light rows/pulldowns) + controlled shoulder circles.
Lower/Legs: 1-2 easy sets of bodyweight squats and hip hinges.

Ramp-up sets for the first main lift:

2-4 sets with increasing weight (e.g. 40% / 60% / 75-85% of your working load), no fatigue—just technique practice.

After the warm-up you should feel ready, not tired.

Turn the plan into a training systemGet exercise guidance, smart swaps, logging, and progress tracking in X-Fighter Fit.

Track This Plan in the App →

Make the plan easier to follow

Train with the plan in your pocket.

X-Fighter Fit adds exercise guidance, personalized programming, intelligent substitutions, workout logging, weight suggestions, progress trends, and ad-free Premium training.

Download X-Fighter Fit on Google Play →

These plans are educational and are not medical advice. Stop if you feel sharp pain, dizziness, or unusual shortness of breath. If you have an injury or medical condition, consult a qualified healthcare professional before beginning a new exercise program.

Workout Plans

Choose a plan. Start training today.

A full plan for every stage of progress.

Beginner 3-Day Gym

Training rules

Progression

Warm-up

Beginner 3-Day Home Gym

Training rules

Progression

Warm-up

Intermediate 3-Day UL+FBW

Training rules

Progression

Warm-up

Intermediate 4-Day Upper/Lower

Training rules

Progression

Warm-up

Advanced 5-Day UL/PPL

Training rules

Progression

Warm-up

Train with the plan in your pocket.