Complete training structures
Start with a real plan. Change it when real life changes.
Each guide includes a base week, progression rules, exercise demonstrations, and three ways to adjust the plan without losing its purpose.
Published in focused batches
Choose the structure first
- 3 days per weekBeginner to intermediate
30-Minute Full-Body Workout: A 3-Day Strength Plan
Protect thirty minutes by choosing four high-value movements, pairing noncompeting exercises, and progressing the same compact sessions instead of replacing structured strength work with a different random circuit each day.
See the plan - 4 days per weekBeginner to intermediate
4-Day Upper/Lower Split: A Complete Weekly Plan
Train each major movement pattern twice per week while separating the harder squat, hinge, press, and pull exposures across four repeatable sessions.
See the plan - 5 days per weekIntermediate
5-Day Workout Split: A Push, Pull, Legs, Upper, Lower Plan
Use a five-session push, pull, legs, upper, and lower sequence to train most muscle groups twice each week while keeping the heaviest overlapping work separated by recovery days.
See the plan - 6 days per weekIntermediate
6-Day Push/Pull/Legs: A Complete PPL Plan
Repeat push, pull, and legs twice per week without duplicating the same dose by making the first cycle heavier and the second cycle more moderate.
See the plan - 3 days per weekBeginner to intermediate
Bodyweight Workout Plan: A Progressive 3-Day Routine
Build a repeatable week from squat, push, hinge, pull, and trunk patterns, then progress by changing repetitions, range, leverage, or assistance instead of adding random exercises.
See the plan - 3 days per weekTrue beginner
Beginner Calisthenics Workout Plan: Start With Control
Use three short full-body sessions to learn a squat, push, pull, hinge, and trunk brace at a difficulty you can control before chasing advanced calisthenics skills.
See the plan - 4 days per weekIntermediate
Calisthenics Workout Plan: Strength, Skills, and Progression
Build the week around repeatable push, pull, leg, and trunk progressions, then place low-fatigue skill practice before strength work instead of turning every session into a max-effort test.
See the plan - 3 days per weekBeginner to intermediate
Dumbbell Workout Plan: A Complete 3-Day Routine
Cover the squat, hinge, push, pull, and loaded-carry roles with adjustable dumbbells, then progress through repetitions, load, range, or unilateral work when the next weight jump is not practical.
See the plan - 3 days per weekBeginner to intermediate
Full-Body Workout Routine: A Complete 3-Day Plan
Train the main squat, hinge, push, and pull patterns three times per week, keep the first week deliberately manageable, and progress only after every session is repeatable.
See the plan - 3 days per weekBeginner to intermediate
Kettlebell Workout Plan: A 3-Day Full-Body Program
Build a repeatable week around the kettlebell deadlift, squat, press, row, and carry, then add ballistic swing volume only after the hinge and bell path are controlled.
See the plan - 4 days per week for 8 weeksIntermediate
Powerbuilding Program: A 4-Day Strength and Size Plan
Practice the main powerlifting movements with specific strength work, then add targeted bodybuilding volume without letting accessory fatigue undermine the next main-lift session.
See the plan - 3 days per week for 8 weeksNovice to intermediate
Strength Training Program: An 8-Week Progression
Use one repeatable three-day training week inside an eight-week block that first builds work capacity, then raises load, and finally consolidates progress without turning every session into a test.
See the plan - 3 days per weekNovice to intermediate
Strength Workout Plan: A 3-Day Program for the Main Lifts
Practice the main lifts often enough to progress them, keep accessory work subordinate to the strength goal, and use a simple repetition-and-load rule instead of testing maximums every week.
See the plan - 3, 4, or 6 days per weekBeginner to intermediate
Workout Split: Choose a Schedule You Can Repeat
Pick the fewest training days that comfortably hold the work you need. This guide compares three common splits so you can choose from your real week, not an ideal one.
See the plan
A template is only the starting point.
A useful plan has a goal, a weekly dose, and a progression rule. It also needs a way to respond when your available time, equipment, physical condition, or completed work changes.
Training adjustment guides explain individual decisions. Dorsi's personalized planning model connects those decisions across today and what comes next.