Official Plans · 12 Routines100% Free
Free Workout Routines for Hypertrophy & Calisthenics
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Available Routines
12 plansHipertrofia~50 min
Workout A — Chest, Shoulders and Triceps
Push
5 exercises · 15 sets
Hipertrofia~50 min
Workout B — Back, Biceps and Core
Pull
5 exercises · 15 sets
Hipertrofia~55 min
Workout C — Full Legs
Lower Body (Legs)
6 exercises · 17 sets
Hipertrofia~35 min
Workout D — Mobility and Cardio
Active Recovery and Conditioning
5 exercises · 9 sets
Hipertrofia~35 min
Quick Start — Arms, Chest and Back
Upper Body (quick)
5 exercises · 15 sets
Hipertrofia~40 min
Quick Start — Legs and Glutes
Lower Body (quick)
6 exercises · 19 sets
Calistenia~45 min
Calisthenics Push
Handstand, Dips and Rings
5 exercises · 18 sets
Calistenia~45 min
Calisthenics Pull
Pull-up Bar, Muscle-up and Front Lever
5 exercises · 17 sets
Calistenia~40 min
Calisthenics Legs
Pistol, Nordic and Calves
5 exercises · 16 sets
Personalizado~60 min
PPL — Push
Push skills + chest, shoulders and triceps
7 exercises · 17 sets
Personalizado~60 min
PPL — Pull
Pull skills + back, biceps and core
7 exercises · 19 sets
Personalizado~65 min
PPL — Legs
Pistol, posterior chain, single-leg work and mobility
9 exercises · 22 sets