All free training plans

Uncover why we represent the ideal choice for your fitness journey and learn how we set ourselves apart from the competition. Immerse yourself in our realm of physical well-being and let us inspire you.

All training plans

Explore our extensive collection of free workout plans! Here, you'll find everything you need to achieve your fitness goals.

Browse through our diverse range of workout plan categories, including 2-day split, 3-day split, weight loss, muscle building, beginners, women, men, and equipment-free. Uncover the customized plan to specifically achieve your fitness goals.

If you're new to the fitness world, a full-body training program is an excellent choice. In each workout session, you target all the muscle groups in your body. Typically, the training is repeated every two days. The rest day is dedicated to recovery, allowing your muscles the opportunity to rest and grow. Full-body training offers several advantages: it efficiently burns calories and helps you learn the movement patterns of your exercises. When you're just starting with strength training, lower weights are sufficient initially.

Split training for beginners and advanced

In contrast to full-body training, split training doesn't target all muscle groups in each session. It involves a division, allowing you, for instance, to alternate between training your upper and lower body or separating push and pull exercises. There are various options, ranging from the 2-day split to the 7-day split. For beginners and intermediates, the 2-day and 3-day splits are particularly recommended. In these, you complete 2 or 3 different training days before starting over. Experienced athletes may opt for a 4-day or 5-day split. The 6-day or 7-day split is suitable for only a very small number of individuals.

Training plans for building muscle and losing weight

Sporting goals can vary greatly. While one weightlifter may aim for maximum muscle growth, another athlete might be looking to shed some pounds. In principle, any training plan can be suitable for achieving your objectives, whether it's a full-body training plan, a 2-day split, or a 5-day split – all variations allow for both muscle gain and weight loss. The key to success lies in the way the exercises are performed, including the training volume, intensity, weight, and rest intervals. Aim for 8-12 repetitions per set to promote muscle hypertrophy, while lower repetition numbers focus on maximal strength.

Training plans that have already proven themselves

Absolute statements about the ultimate training plan or guaranteed success are not possible. Nevertheless, there are various training plans that have proven themselves in practice and are known to yield good results for most athletes. Both beginners and advanced trainees often favor the 2-day split in addition to a full-body training plan. For example, strength athletes achieve significant progress with an upper body/lower body split. As the name already suggests,

Options for home-based strength training are available. You can make use of a tailored training plan to effectively strengthen all muscle groups. It is important in this regard to ensure that the plan is customized for home workouts. Many training plans are designed for the gym and rely on equipment that may not be accessible in a home environment. Nevertheless, with the help of a specially adapted home training plan, it is possible to effectively work on various muscle groups. For this purpose, one can utilize appropriate exercises and methods.

Choosing the right training program is a highly personal decision. A training program should meet specific criteria. The focus of the training is on activating the muscles and the subsequent recovery. Rest periods are crucial for success - without considering these two central aspects, there will be no or only minimal muscle growth. Those who do not challenge their physical limits will never achieve the best possible results. Another essential point to consider is nutrition.

Crafting the optimal training plan on an individual basis holds significant importance. It demands a substantial amount of experience and expertise to design such a plan independently. Each muscle has specific requirements concerning the stimuli needed, which should be carefully considered during the planning of the training program. For those who feel hesitant about creating their own plans, the option to turn to Vanelst's training plans is available. These can be gradually tailored to personal experiences and needs, ultimately resulting in the development of a customized and refined training plan.