Workouts
Free workouts you can do today.
57 ready-made sessions for the gym or at home. Open any of them in RepEight and start with one tap.
16 plans
Beginner
Push Day (Strength)
Chest, shoulders, and triceps. All exercises from our database with demo GIFs.
6 exercises · ~50 min
Beginner
Pull Day (Strength)
Back and biceps. Compound and isolation moves from our exercise library.
5 exercises · ~50 min
Beginner
Leg Day (Strength)
Quads, hamstrings, and calves. All exercises from our database with GIFs.
6 exercises · ~55 min
Beginner
Upper Body (Strength)
Chest, back, shoulders, and arms in one session.
6 exercises · ~45 min
Beginner
Lower Body (Strength)
Squats, hinges, and calves. All moves from our exercise library.
5 exercises · ~50 min
Beginner
Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
6 exercises · ~40 min
Beginner
Full Body (Bodyweight Only)
No equipment needed. Push, pull, legs and core using only your bodyweight.
5 exercises · ~35 min
Beginner
Full Body (Dumbbells Only)
One set of dumbbells. Full-body strength workout you can do at home or in the gym.
6 exercises · ~45 min
Beginner
Quick Bodyweight (20 min)
Short no-equipment workout. Push, pull and legs in one fast session.
5 exercises · ~20 min
Beginner
Bodyweight Upper (25 min)
Chest, back and arms with no equipment. Perfect for home or travel.
4 exercises · ~25 min
Beginner
Bodyweight Legs & Core (22 min)
Lower body and core using only your bodyweight.
5 exercises · ~22 min
Beginner
Short Dumbbell Session (28 min)
Compact dumbbell-only workout. Four moves, big payoff.
4 exercises · ~28 min
Beginner
Dumbbell Push (35 min)
Chest, shoulders and triceps using only dumbbells.
5 exercises · ~35 min
Intermediate
Extended Full Body (58 min)
Longer full-body session with more volume. Barbell focus.
8 exercises · ~58 min
Beginner
Quick Barbell (25 min)
Short barbell session. Squat, bench and row.
3 exercises · ~25 min
Beginner
Bodyweight Finisher (15 min)
Very short bodyweight circuit. Ideal as a finisher or when time is tight.
4 exercises · ~15 min
5 plans
Intermediate
Push Day (Bodybuilding)
Chest, shoulders and triceps with hypertrophy rep ranges. Compounds first, then isolation.
6 exercises · ~55 min
Intermediate
Pull Day (Bodybuilding)
Back and biceps with focus on mind–muscle connection and 8–15 rep ranges.
5 exercises · ~50 min
Intermediate
Leg Day (Bodybuilding)
Quads, hamstrings and calves. Higher volume and rep ranges for hypertrophy.
6 exercises · ~60 min
Intermediate
Upper Body Hypertrophy
Single-session upper body: chest, back, shoulders and arms. Ideal for 2–3x per week upper/lower split.
7 exercises · ~55 min
Beginner
Full Body Hypertrophy
One full-body session with compounds and key isolation. Good for 2–3 days per week.
7 exercises · ~50 min
17 plans
Beginner
Strength + Burpee Finisher
Main compound lifts followed by a short burpee finisher. Hybrid session in under 45 minutes.
4 exercises · ~40 min
Beginner
Upper Body + Conditioning
Push and pull focus, then jump rope and bodyweight finisher.
5 exercises · ~45 min
Beginner
Lower Body + Jump Finisher
Squats and hinges, then squat jumps and jump rope to finish.
5 exercises · ~50 min
Beginner
Full Body Hybrid (30 min)
Short hybrid session: one big lift per pattern plus a conditioning block.
4 exercises · ~30 min
Beginner
Bodyweight Hybrid Circuit
No equipment. Strength movements and conditioning in one circuit.
5 exercises · ~35 min
Beginner
Hybrid Push Day
Chest, shoulders, triceps plus a short conditioning finisher. Hybrid-only.
4 exercises · ~35 min
Beginner
Hybrid Pull Day
Back and biceps then jump rope finisher. Hybrid-only.
4 exercises · ~38 min
Beginner
Hybrid Quick 25
Short hybrid session: two compounds plus conditioning. Under 25 minutes.
3 exercises · ~25 min
Beginner
Hybrid Dumbbell + Cardio
Dumbbell compounds then bodyweight conditioning. No barbell needed.
5 exercises · ~40 min
Beginner
Hybrid Deadlift + Metcon
Deadlift and row, then a short metcon finisher. Hybrid-only.
4 exercises · ~42 min
Beginner
Hybrid Leg Day + Finisher
Squat, RDL, lunges, then jump rope and squat jumps. Hybrid-only.
5 exercises · ~48 min
Beginner
Hybrid Upper + Core Finisher
Bench, row, press, then mountain climbers and burpees. Hybrid-only.
5 exercises · ~45 min
Beginner
Hybrid 20-Min Express
Two compounds plus a quick conditioning block. Hybrid when time is tight.
3 exercises · ~20 min
Beginner
Hybrid Bodyweight Strength + Cardio
No equipment. Push, pull, legs and core plus jump rope style conditioning. Hybrid-only.
5 exercises · ~38 min
Beginner
Hybrid Incline & Row + Metcon
Incline bench and rows, then burpees and lunges. Hybrid-only.
5 exercises · ~44 min
Beginner
Hybrid Squat & Press + Finisher
Squat and overhead press, then jump rope and burpees. Hybrid-only.
4 exercises · ~42 min
Intermediate
Hybrid Intermediate 50
Longer hybrid session: more volume on main lifts plus conditioning. For intermediate lifters.
6 exercises · ~55 min
5 plans
Beginner
HIIT 20
20-minute high-intensity interval session. Jump rope, burpees, squat jumps and mountain climbers. Rest 30–60 sec between sets.
4 exercises · ~20 min
Beginner
Jump Rope & Bodyweight Cardio
Rope intervals plus bodyweight moves. No equipment except a jump rope.
4 exercises · ~25 min
Beginner
Kettlebell Cardio
Kettlebell swings and bodyweight for conditioning. One kettlebell needed.
4 exercises · ~22 min
Beginner
Burpee & Rope Finisher
Short, intense finisher. Burpees and jump rope only. Use after strength or standalone.
3 exercises · ~15 min
Beginner
Steady Cardio 30
Lower-intensity cardio: longer jump rope and light bodyweight. Good for recovery or base building.
3 exercises · ~30 min
5 plans
Beginner
Mobility Foundations
Full-body mobility: hips, spine, shoulders and ankles. Good as warm-up or standalone session.
6 exercises · ~20 min
Beginner
Mobility – Shoulders & Upper Back
Shoulder and upper-back mobility: skin the cat, pec stretch. Ideal before upper-body training.
4 exercises · ~15 min
Beginner
Mobility – Hips & Legs
Hip and lower-body mobility. Use before leg day or on rest days.
5 exercises · ~18 min
Beginner
Quick Mobility (10 min)
Short full-body mobility. Good as daily maintenance or pre-workout.
4 exercises · ~10 min
Beginner
Recovery Mobility
Gentle mobility for recovery days. Longer holds, low intensity.
6 exercises · ~25 min
5 plans
Beginner
Yoga Flow – Hips & Lower Back
Hips, glutes and lower back. Hold each stretch 30–45 seconds and breathe steadily.
5 exercises · ~20 min
Beginner
Yoga Flow – Upper Body & Spine
Back, chest and shoulders. Ideal after desk work or upper-body training.
4 exercises · ~15 min
Beginner
Full Body Stretch
One session hitting major muscle groups. Good as warm-up, cool-down or standalone flexibility day.
6 exercises · ~25 min
Beginner
Quick Morning Stretch
Short routine to wake up the body. Lower body and spine focus.
4 exercises · ~12 min
Beginner
Restorative Stretch
Gentle, longer holds. Use for recovery or stress relief.
4 exercises · ~25 min
Pilates
Beginner
Pilates Core Fundamentals
Classic Pilates-style core: dead bug, glute bridge march, Russian twist. Focus on control and breath.
4 exercises · ~20 min
Beginner
Pilates Flow – Core & Hips
Core stability and hip control. Good for posture and low-back friendly movement.
5 exercises · ~25 min
Beginner
Pilates & Stretch
Core work plus mobility. Pilates-style moves then gentle stretches.
5 exercises · ~22 min
Beginner
Pilates Core & Legs
Core control and lower-body stability. No equipment.
5 exercises · ~28 min
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