Workout programs

Ready-made workout programs: free to follow, with the workouts logged in the FitBuddy workout log.

• Dumbbells at Home 3x a Week

  For training at home: three full-body workouts a week that need nothing more than a pair of dumbbells.

  • Beginner
  • Home

• Full Body 3x a Week

  For new gym-goers: three full-body workouts a week, built around machines and dumbbells.

  • Beginner
  • Gym

• Bodyweight Home Workouts

  For beginners with nothing but floor space: three short bodyweight workouts a week, no equipment needed.

  • Beginner
  • Home

• Upper/Lower 4x a Week

  For lifters with some gym experience: four workouts a week alternating upper and lower body, with barbell, dumbbells and machines.

  • Intermediate
  • Gym