PlanByWeek

Workout Plan Generator

23 plans·Week 1 free

Splits from 2 to 6 days with sets, reps and loads from your 1RM.

All plans

  1. 01Strength Training for Runners12 weeks · 2 days / wk · full body
  2. 02Workout Plan for Strength16 weeks · 4 days / wk · upper lower
  3. 034 Day Workout Split12 weeks · 4 days / wk · upper lower
  4. 043 Day Workout Split12 weeks · 3 days / wk · full body
  5. 055 Day Workout Split12 weeks · 5 days / wk · push pull legs
  6. 06Strength Training for Cyclists12 weeks · 2 days / wk · full body
  7. 07Upper Lower 4 Day Split12 weeks · 4 days / wk · upper lower
  8. 08Full Body Workout Plan12 weeks · 3 days / wk · full body · intermediate
  9. 096 Day Workout Split8 weeks · 6 days / wk · push pull legs
  10. 10Bodyweight Workout Plan12 weeks · 4 days / wk · full body · bodyweight
  11. 11Kettlebell Workout Plan12 weeks · 4 days / wk · full body · kettlebell
  12. 12Workout Plan for Beginners12 weeks · 3 days / wk · full body · beginner
  13. 13Workout Plan for Seniors12 weeks · 3 days / wk · full body · machines
  14. 14Strength Training for Swimmers12 weeks · 2 days / wk · full body
  15. 15Workout Plan to Build Muscle16 weeks · 4 days / wk · upper lower
  16. 16Body Recomposition Workout Plan12 weeks · 4 days / wk · upper lower
  17. 17Powerbuilding Program12 weeks · 4 days / wk · upper lower
  18. 18Arnold Split Workout Plan12 weeks · 6 days / wk · arnold
  19. 19Push Pull Legs Workout Plan12 weeks · 6 days / wk · push pull legs
  20. 20Full Body 3 Day Split12 weeks · 3 days / wk · full body
  21. 21Workout Plan for Muscle Gain16 weeks · 5 days / wk · push pull legs
  22. 22Gym Machine Workout Plan12 weeks · 4 days / wk · upper lower · machines
  23. 23Dumbbell Only Workout Plan12 weeks · 4 days / wk · upper lower · dumbbells

The numbers

How these plans work

23 gym plans: full body, upper/lower, push/pull/legs and the Arnold split, from 2–6 days a week, for strength, muscle, recomposition, conditioning or sport support. Main lifts are prescribed as a percentage of your one-rep max (Epley) or by RPE, with a deload every fourth week.

The sample is the Strength Training for Runners: 20 to 28 hard sets a week across Runner strength A, Runner strength B. Enter your maxes on any plan and every set shows a weight.

Live sample

Strength Training for Runners

Use your numbers
Weeks
12
Sessions
24
Peak week
28 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 720 hard sets20 sets

  1. Tue

    Oct 6

    Runner strength A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 676% 1RM (≈RPE 7)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 9

    Runner strength B

    42 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 6RPE 7
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
02Block 1, week 2: RPE 7.521 hard sets21 sets
2 sessions

  1. Tue

    Oct 13

    Runner strength A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 16

    Runner strength B

    42 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 5RPE 7.5
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
03Block 1, week 3: RPE 822 hard sets22 sets
2 sessions

  1. Tue

    Oct 20

    Runner strength A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 483.5% 1RM (≈RPE 8)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 23

    Runner strength B

    45 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 4RPE 8
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
04Deload: 60% loads, fewer sets14 hard sets14 sets
2 sessions

  1. Tue

    Oct 27

    Runner strength A

    32 min
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Bulgarian split squat1 × 8 each sideRPE 6
    Lying leg curl1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6

  2. Fri

    Oct 30

    Runner strength B

    32 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift2 × 5RPE 6
    Step-up1 × 8 each sideRPE 6
    Barbell hip thrust1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Hanging knee raise1 × 10–12RPE 6
05Block 2, week 1: RPE 723 hard sets23 sets
2 sessions

  1. Tue

    Nov 3

    Runner strength A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 677.5% 1RM (≈RPE 7.25)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Nov 6

    Runner strength B

    45 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 6RPE 7.25
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
06Block 2, week 2: RPE 7.524 hard sets24 sets
2 sessions

  1. Tue

    Nov 10

    Runner strength A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 581% 1RM (≈RPE 7.75)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Nov 13

    Runner strength B

    48 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 5RPE 7.75
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
07Block 2, week 3: RPE 825 hard sets25 sets
2 sessions

  1. Tue

    Nov 17

    Runner strength A

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 485% 1RM (≈RPE 8.25)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Nov 20

    Runner strength B

    48 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 4RPE 8.25
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
08Deload: 60% loads, fewer sets15 hard sets15 sets
2 sessions

  1. Tue

    Nov 24

    Runner strength A

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Bulgarian split squat1 × 8 each sideRPE 6
    Lying leg curl1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6

  2. Fri

    Nov 27

    Runner strength B

    32 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift2 × 5RPE 6
    Step-up1 × 8 each sideRPE 6
    Barbell hip thrust1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Hanging knee raise1 × 10–12RPE 6
09Block 3, week 1: RPE 726 hard sets26 sets
2 sessions

  1. Tue

    Dec 1

    Runner strength A

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 677.5% 1RM (≈RPE 7.5)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Dec 4

    Runner strength B

    52 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 6RPE 7.5
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
10Block 3, week 2: RPE 7.527 hard sets27 sets
2 sessions

  1. Tue

    Dec 8

    Runner strength A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 581% 1RM (≈RPE 8)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 11

    Runner strength B

    52 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 5RPE 8
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
11Block 3, week 3: RPE 828 hard sets28 sets
2 sessions

  1. Tue

    Dec 15

    Runner strength A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 485% 1RM (≈RPE 8.5)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 18

    Runner strength B

    55 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 4RPE 8.5
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Hanging knee raise2 × 10–12RPE 7
12Test week: rep-max check + deload17 hard sets17 sets
2 sessions

  1. Tue

    Dec 22

    Runner strength A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Bulgarian split squat2 × 8 each sideRPE 7
    Lying leg curl1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Dec 25

    Runner strength B

    36 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × AMRAP1 set to RPE 9
    Step-up1 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7