Simple guide
Workouts
Beginner Full-Body Workout at Home (No Equipment)
A simple full-body strength workout you can do at home with no equipment, 2 to 3 days a week, with a 12-week plan to build up slowly and safely.
Oct 19, 2026 · 10 min readRead →
Workouts
Evidence-based strength routines for beginners, intermediate and advanced lifters.
Beginner · At home
No equipment, or with bands and dumbbells.
Simple guide
Workouts
Beginner Full-Body Workout at Home: Bands and Dumbbells
A simple full-body strength workout using resistance bands and a pair of dumbbells, 2 to 3 days a week, with a 12-week plan to build up slowly and safely.
Oct 19, 2026 · 11 min readRead →
Beginner · At the gym
Machines and free weights.
Simple guide
Workouts
Beginner Full-Body Workout at the Gym: Machines
A simple full-body strength workout on gym machines, 2 to 3 days a week, with a 12-week plan to build up slowly and safely.
Oct 19, 2026 · 9 min readRead →
Intermediate · At home
For people with about 6 months of steady training.
Simple guide
Workouts
Intermediate Full-Body Workout at Home: Dumbbells and Bands
A 3-day full-body strength plan for people with some training experience, using dumbbells, bands and a chair, with an 8-week progression.
Oct 19, 2026 · 11 min readRead →
Intermediate · At the gym
For people with about 6 months of steady training.
Simple guide
Workouts
Intermediate Strength Workout at the Gym: 3-Day Full Body
A 3-day full-body strength plan for people with some lifting experience, with an 8-week progression and sources for the sets, reps and rest.
Oct 19, 2026 · 11 min readRead →