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Workout Plans
Train with a plan
Browse by experience level, muscle group and equipment. No account needed: check off exercises and log weights right on your device.
Do 2–3 sets of 8–12 controlled reps. Rest 60–90 seconds between sets, and take a rest day between workouts.
Day 1 — Workout A
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FadeFitness — Day 1 — Workout A
Warm up 5–10 minutes first. Control every rep. Stop if anything hurts.
| Exercise | Sets × reps | Set 1 | Set 2 | Set 3 |
|---|---|---|---|---|
| ☐ Squat to a Bench | 2 × 8–12 reps | ________ | ________ | ________ |
| ☐ Incline or Wall Push-Up | 2 × 6–10 reps | ________ | ________ | ________ |
| ☐ Seated Row or Resistance-Band Row | 2 × 8–12 reps | ________ | ________ | ________ |
| ☐ Plank | 2 × 15–30 seconds | ________ | ________ | ________ |
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Warm-up
- 5 minutes of easy walking, cycling or marching in place
- 10 arm circles each way, then 10 gentle hip circles
- 10 bodyweight squats to a comfortable depth
- 8 cat-cow stretches and 8 glute bridges
- 1–2 light practice sets of your first exercise
Limited equipment?
- Barbell bench press
→ Incline push-ups, floor push-ups or dumbbell press - Barbell back squat
→ Goblet squat, squat to a bench or bodyweight squats - Row or lat machines
→ Resistance-band rows or one-arm dumbbell rows - Leg curl / extension machines
→ Glute bridges, step-ups or sit-to-stands - Cable pushdowns
→ Bench dips (bent knees) or band pushdowns - Ab machines
→ Plank or dead bug
How to progress
- Master the movement first: use light weights until every rep feels smooth and controlled.
- When you can complete all sets at the top of the rep range with good form, add 1–2 reps next session.
- Once you reach 12 reps on every set, increase the weight slightly (about 5%) and drop back to 8 reps.
- If a session feels poor, repeat the same weight or reduce it. Maintaining is progress too.
- Take at least one full rest day between sessions and add one new variable at a time.