Programs
Free workout programs.
27 structured programs with every exercise, set and rep listed. Pick one here, then follow it in RepEight with your numbers tracked automatically.
5 plans
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week · 4 weeks
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week · 12 weeks
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week · 12 weeks
Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week · 8 weeks
Beginner
2-Day Full-Body Strength
Two full-body sessions per week. Perfect when you have limited days—each session includes a lower compound, upper push, and upper pull.
2× per week · 6 weeks
4 plans
Intermediate
Bodybuilding Push / Pull / Legs (6-Day)
Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.
6× per week · 8 weeks
Intermediate
Bodybuilding Upper / Lower 4-Day
Four days per week: two upper and two lower sessions with hypertrophy rep ranges and extra isolation work.
4× per week · 8 weeks
Beginner
Bodybuilding 3-Day Full Body
Three full-body hypertrophy sessions per week. Compounds first, then isolation. Good for beginners or limited days.
3× per week · 6 weeks
Beginner
Bodybuilding 2-Day Split
Two sessions per week: one upper and one lower. Hypertrophy rep ranges with compounds and isolation. Minimal schedule.
2× per week · 6 weeks
6 plans
Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
3× per week · 4 weeks
Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
3× per week · 6 weeks
Beginner
2-Day Hybrid
Two sessions per week: one upper-focused and one lower-focused, each with a conditioning finisher. Minimal schedule, maximum balance.
2× per week · 4 weeks
Intermediate
Hybrid Conditioning Focus
Three days per week with a bigger conditioning component. Build work capacity and strength in the same block.
3× per week · 4 weeks
Intermediate
Hybrid Upper/Lower 4-Day
Four days per week: two upper and two lower sessions, each with a conditioning finisher. More volume than 3-day hybrid.
4× per week · 6 weeks
Beginner
Hybrid 5-Week General Fitness
Five weeks of balanced hybrid training. Three full-body sessions per week with strength and conditioning in every workout.
3× per week · 5 weeks
4 plans
Beginner
HIIT 3-Day
Three high-intensity interval sessions per week. Short work intervals with rest. Builds fitness and work capacity. Suitable for beginners who can handle bursts of effort.
3× per week · 4 weeks
Beginner
Conditioning 4-Day
Four mixed cardio sessions per week. Variety of modalities: jump rope, bodyweight, kettlebell. Good for general fitness and recovery between strength days.
4× per week · 4 weeks
Intermediate
Cardio & Core 3-Day
Three sessions per week: cardio blocks plus core finishers. Good for athletes or anyone wanting conditioning and a stronger midsection.
3× per week · 4 weeks
Beginner
Steady Cardio 2-Day
Two lower-intensity sessions per week. Longer jump rope and lighter bodyweight work. Ideal for recovery, base building, or pairing with heavy strength training.
2× per week · 4 weeks
4 plans
Beginner
Mobility Foundations (3-Day)
Three sessions per week: full-body mobility. Hip, spine, shoulder and ankle work. Ideal for beginners or as a base before adding load.
3× per week · 4 weeks
Beginner
Daily Mobility (5-Day)
Five short sessions per week. Quick full-body mobility to maintain range and recovery. Great as a daily habit or warm-up.
5× per week · 4 weeks
Intermediate
Mobility & Stretch (3-Day)
Three sessions per week with slightly longer holds. Builds on foundations for deeper range and control.
3× per week · 6 weeks
Beginner
Recovery Mobility (2-Day)
Two gentle sessions per week. Maintenance mobility for recovery days or when paired with heavy training.
2× per week · 4 weeks
4 plans
Beginner
Yoga Foundations (3-Day)
Three sessions per week: full-body flexibility and mobility. Stretches for hips, back, legs and shoulders. Ideal for beginners or as recovery alongside strength training.
3× per week · 4 weeks
Beginner
Morning Yoga & Stretch (4-Day)
Four short sessions per week: focus on waking up the body and improving mobility. Great before work or on rest days.
4× per week · 4 weeks
Intermediate
Flexibility & Balance (3-Day)
Three sessions per week focused on flexibility and stability. Suitable for all levels; hold stretches for 20–45 seconds and breathe steadily.
3× per week · 6 weeks
Beginner
Restorative Yoga (2-Day)
Two gentle sessions per week. Focus on relaxation and long holds. Ideal for recovery, stress relief or pairing with heavy training.
2× per week · 4 weeks
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