Workouts you can copy

By body part

• The best workout for a stronger lower back

  The best workout for lower back pairs a hip hinge with a back extension and bracing core work. Copy a plan for the gym, home, or a back that tires first.

  3 plans · 10 exercises

• The best workout for abs, for your situation

  The best workout for abs uses weighted crunches, hanging raises and rotation you can load. Copy a plan for the gym, home, or a core that holds heavy lifts.

  3 plans · 11 exercises

• The best workout for arms: biceps, triceps and forearms together

  The best workout for arms: biceps, triceps and forearms in one plan. A full-gym arm day, quick supersets, or a beginner dumbbell routine at home.

  3 plans · 11 exercises

• The best workout for back: width, thickness and traps

  The best workout for back pairs a vertical pull, a row and a shrug. Copy a plan for a full gym, a tired lower back, or dumbbells and a pull-up bar.

  3 plans · 12 exercises

• The best workout for biceps, matched to your setup

  The best workout for biceps for your setup: full gym, dumbbells at home, or arms that lag behind your back. Sets, reps, rest and effort included.

  3 plans · 10 exercises

• The best workout for chest, matched to your setup

  Three chest workouts: full gym with upper-chest focus, dumbbells only, or pressing that spares sore shoulders. Sets, reps and RIR done for you.

  3 plans · 10 exercises

• The best workout for forearms, for your situation

  The best workout for forearms trains flexors, extensors and the brachioradialis. Copy one of 3 add-on plans: gym, dumbbells at home, or grip strength.

  3 plans · 9 exercises

• The best workout for full body, for your week

  The best workout for full body: a squat, hinge, press, pull and a few small moves. Copy a 3-day, 2-day or 4 short-session plan.

  3 plans · 16 exercises

• The best workout for hamstrings, built for your situation

  The best workout for hamstrings, by situation: a gym add-on, a no-machine home session, and a plan for cramp-prone hamstrings. Sets, reps and rest.

  3 plans · 8 exercises

• The best workout for legs, built for your situation

  The best workout for legs, by situation: a two-day gym split, a dumbbell home session, and a knee- and back-friendly plan. Sets, reps and rest included.

  3 plans · 14 exercises

• The best workout for shoulders, for your situation

  The best workout for shoulders trains front, side and rear delts. Copy one of 3 plans: full gym, no overhead pressing, or dumbbells at home.

  3 plans · 10 exercises

• The best workout for thighs, inner thighs included

  The best workout for inner thighs and whole thighs: a gym plan, a dumbbell-and-band home plan, and a beginner plan. Sets, reps, rest and progression.

  3 plans · 10 exercises

• The best workout for triceps, for every setup

  The best workout for triceps: overhead work for the long head, a heavy press, and pushdowns. Three plans for gym, dumbbells, and sore elbows.

  3 plans · 10 exercises

• The best workout for upper body, for the week you actually train

  The best workout for upper body balances press, pull, delts and arms. Copy a plan for 2 upper days, 1 upper day, or dumbbells and a pull-up bar at home.

  3 plans · 17 exercises

• The best workout for your glutes and butt

  The best workout for your butt: hip thrusts, deep squats, split squats and abduction. Copy a gym, home, or can't-feel-my-glutes plan with sets and reps.

  3 plans · 10 exercises

By situation

• The best strength workout for runners, built around your training

  The best strength workout for runners, by situation: new to lifting, an off-season build, and a once-a-week marathon block session. Sets, reps, RIR.

  3 plans · 11 exercises

• The best workout for beginners

  The best workout for beginners is full body, 2 to 3 days a week. Pick the gym, home or twice-a-week plan, with sets, reps, rest and exercise demos.

  3 plans · 14 exercises

• The best workout for golf, for your season

  The best workout for golf builds rotational power, single-leg strength and a strong back. Copy a plan: off-season, in-season, or over 50.

  3 plans · 13 exercises

• The best workout for home, with little or no equipment

  The best workout for home with no equipment, a pull-up bar and bands, or one kettlebell. Full plans with sets, reps and how to keep getting stronger.

  3 plans · 17 exercises

• The best workout for seniors: strength, power and balance

  Strength, power and balance plans for adults 65+: starting from scratch, training at home with a chair, or already active. Sets, reps and demos.

  3 plans · 13 exercises

• The best workout for women over 50 (and anyone over 40)

  Full-body strength plans for women and men over 40 and 50: restarting, achy joints, or protecting bone in menopause. Sets, reps, rest and demos.

  3 plans · 12 exercises

• The best workout for women, for your week

  The best workout for women is real strength training with extra glute work. Copy a plan for 2, 3 or 4 days a week, with sets, reps and rest.

  3 plans · 14 exercises

• The best workout plan for muscle gain, for where you are now

  The best workout plan for muscle gain for where you are: 3 copyable programs with sets, reps, RIR targets and deloads, for beginners and intermediates.

  3 plans · 17 exercises

• The best workout routine for men, for your week

  The best workout routine for men, as 3 plans to copy: a 4-day upper/lower for chest, shoulders and arms, a 3-day push/pull/legs, and a big-3 strength plan.

  3 plans · 19 exercises

• The best workout routine for the days you can train

  The best workout routine fits the days you can train: full body on 3, upper/lower on 4, push/pull/legs on 6. Copy the plan that matches your week.

  3 plans · 19 exercises

• The best workout with dumbbells, for the dumbbells you actually have

  The best workout with dumbbells for a light pair at home, adjustable dumbbells and a bench, or 30 minutes. Full plans, sets, reps and how to progress.

  3 plans · 18 exercises