Free Workout Plans
Choose your fitness goal and difficulty level. Every plan includes a weekly schedule, exercises with sets and reps, warm-up and cool-down, and nutrition guidance.
Weight Loss
Burn fat through a combination of exercise and caloric deficit. 4-5 days/week, 20-30 minutes per session.
Muscle Gain
Build lean muscle mass through progressive resistance training. 4-5 days/week, 30-45 minutes per session.
General Fitness
Improve overall health, endurance, and functional strength. 3-4 days/week, 20-30 minutes per session.
Strength
Maximize strength output in compound movements. 3-4 days/week, 30-45 minutes per session.
Endurance
Build cardiovascular and muscular endurance. 4-6 days/week, 30-45 minutes per session.
Flexibility & Mobility
Improve range of motion and movement quality. Daily, 15-20 minutes per session.
How to Choose Your Plan
Beginner: You are new to exercise or returning after a long break. These plans focus on learning proper form, building a habit, and achieving initial results safely.
Intermediate: You have been training consistently for 2-3 months and can perform basic exercises with good form. These plans increase volume and introduce more challenging variations.
Advanced: You have been training 6+ months and want maximum challenge. These plans feature high volume, advanced variations, and periodization strategies.
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Track your workouts with AI-powered form analysis, count reps automatically, and achieve your fitness goals with Fitnit.
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